Workout Description
For Time
30 Back Squats (bodyweight)
1000 meter Row
Why This Workout Is Hard
A couplet combining high-rep bodyweight back squats with a 1000m row. Tests leg strength endurance and rowing capacity.
Benchmark Times for San Fran Crippler
- Elite: <14:01
- Advanced: 14:01-12:31
- Intermediate: 12:31-10:31
- Beginner: >10:31
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Performing 30 back squats at bodyweight will significantly tax leg and core muscular endurance. The 1000m row then demands full-body rowing stamina while already fatigued.
- Endurance (7/10): For time: 30 bodyweight back squats followed by a 1000-meter row. This couplet tests leg strength endurance followed immediately by a significant cardiovascular and full-body rowing effort.
- Strength (7/10): Back squats at bodyweight for 30 reps are a substantial test of relative leg strength and strength endurance. Rowing involves leg drive strength endurance.
- Speed (6/10): Efficiently cycling through 30 bodyweight back squats and then maintaining a strong, fast pace on the 1000m row is crucial for a good time.
- Power (5/10): Driving up from back squats can be powerful. Rowing for speed involves power per stroke. The WOD tests the ability to apply power after significant leg fatigue.
- Flexibility (3/10): Requires full squat depth for bodyweight back squats. Basic rowing mechanics.
Modality Profile
A pure weightlifting workout, a heavy barbell complex.
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