Workout Description

Why This Workout Is Hard

This descending rep scheme (27-21-15-9) with dual dumbbell thrusters creates significant shoulder and leg fatigue that compounds with the rowing. The continuous nature offers no built-in rest, and the calorie row prevents gaming the workout through pacing. The combination of full-body movements and cardio demand will take most athletes 12-15 minutes at high intensity, with the limiting factor being shoulder endurance and breathing capacity.

Benchmark Times for tttTD55

• Elite: <6:00
• Advanced: 6:30-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): High-rep rowing combined with thrusters creates sustained cardiovascular demand. The descending rep scheme allows for intense output with minimal rest between movements.
• Stamina (7/10): Total volume of 72 calories rowing and 72 thrusters challenges muscular endurance, particularly in legs and shoulders through combined fatigue.
• Speed (7/10): Fast transitions and cycle rates are crucial for a good time. The descending rep scheme encourages higher intensity cycling.
• Power (6/10): Both rowing and thrusters are power movements. The descending rep scheme allows for maintaining higher power output throughout.
• Flexibility (5/10): Thrusters demand good mobility in ankles, hips, and shoulders. Rowing requires decent posterior chain flexibility.
• Strength (4/10): Moderate dumbbell load requires strength endurance but isn't maximal. The rowing power output depends on force production capacity.

Movements

• Thruster
• Row

Scaling Options

Reduce dumbbell weight to 35/25 lbs if unable to do sets of 8+ unbroken when fresh. For newer athletes, modify to 21-15-9 calories on bike erg if rowing technique needs work. Can reduce total volume to 21-15-9 or 20-15-10 reps. Alternative rep scheme: 5 sets of 5-7 reps for thrusters with brief rest between sets. Keep row intervals to 5-7 calories at a time.

Scaling Explanation

Scale if unable to maintain proper thruster mechanics after 12-15 reps with prescribed weight, or if rowing technique compromises lower back position. Priority is maintaining power output and proper movement patterns throughout all rounds. Target time domain should remain 8-12 minutes - scale load/volume if estimated time exceeds 15 minutes. Athletes should feel challenged but able to maintain consistent work rate without long breaks.

Intended Stimulus

Moderate-length glycolytic workout targeting 8-12 minutes. Combines power endurance with cyclical monostructural work. Primary challenge is maintaining power output while managing increasing respiratory demands. Tests ability to transition efficiently between full-body movements.

Coach Insight

Break up dumbbell thrusters early to maintain quality - consider sets of 7-10 in first round, 5-7 in middle rounds, 3-4 in final round. On the rower, aim for consistent 1000-1200 cal/hr pace rather than sprinting. Quick but controlled transitions between movements. Watch for thruster technique breakdown (core stability, front rack position) as fatigue sets in. Consider alternating lead leg on thrusters to distribute workload.

Benchmark Notes

This workout follows a 27-21-15-9 rep scheme similar to Fran (21-15-9), but with an extra round and different movements. Analysis: 1. Calorie Row: - Fresh pace: 12-15 cal/min elite, 8-10 cal/min intermediate - 27 cals: 120-150s elite, 160-190s intermediate - 21 cals: 100-120s elite, 130-150s intermediate - 15 cals: 75-90s elite, 95-115s intermediate - 9 cals: 45-55s elite, 60-75s intermediate 2. DB Thrusters (50/35): - Fresh: 2-3s per rep - Fatigue multipliers: 1.0x, 1.1x, 1.2x, 1.3x for rounds - 27 reps: 60-75s elite, 80-95s intermediate - 21 reps: 50-65s elite, 70-85s intermediate - 15 reps: 40-50s elite, 55-70s intermediate - 9 reps: 25-35s elite, 40-50s intermediate 3. Transitions: 5-8s between movements Using Fran as anchor (2:00-2:20 elite men), adding ~50% more work for the 27 round, plus easier loading on thrusters but added row component. This suggests elite times around 6:00-6:30. Final targets: Men: L10: 6:00-6:30 L5: 9:00-9:30 L1: 15:00-15:30 Women (about 10-15% slower due to row output differences): L10: 7:00-7:30 L5: 10:00-10:30 L1: 16:00-16:30

Modality Profile

Row is monostructural (M), Thruster is weightlifting (W). With two movements split across two modalities, each represents 50% of the total.

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