Workout Description

Why This Workout Is Hard

The 2K row creates significant metabolic fatigue before entering a demanding couplet. The 95/65lb thrusters become much harder under fatigue, while handstand push-ups require both strength and skill when shoulders are pre-fatigued. The 21-15-9 rep scheme forces sustained high intensity with minimal rest opportunities. Most athletes will struggle with the thruster weight and HSPU volume after the rowing, requiring scaling.

Benchmark Times for WOD

• Elite: <6:30
• Advanced: 7:30-8:30
• Intermediate: 9:30-10:30
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): 2K row followed by high-intensity bodyweight and loaded movements creates significant cardiovascular demand with minimal recovery between efforts.
• Stamina (8/10): High volume of handstand push-ups and thrusters in descending rep scheme tests upper body pressing stamina and grip endurance.
• Flexibility (7/10): Handstand push-ups demand significant shoulder mobility and overhead position, while thrusters require good front rack flexibility.
• Speed (7/10): For-time format with descending reps rewards fast transitions and aggressive pacing, especially through the shorter final round.
• Strength (6/10): 95/65lb thrusters and inverted handstand push-ups require moderate to high strength, especially when fatigued from rowing.
• Power (4/10): Thrusters have explosive hip extension component, but overall workout becomes more grinding as fatigue accumulates from rowing.

Movements

• Thruster
• Handstand Push-Up
• Row

Scaling Options

Reduce row to 1500m or 1000m. Scale HSPUs to pike push-ups on box, wall walks, or knee push-ups. Reduce thruster weight to 75/55 or 65/45 lbs. Consider reducing reps to 15-12-9 or 18-12-6 for newer athletes. Time cap at 25 minutes.

Scaling Explanation

Scale if you cannot hold a plank for 60 seconds (HSPU prerequisite) or complete 21 thrusters unbroken at 50% of prescribed weight. Priority is maintaining movement quality throughout. Target 18-22 minutes for scaled versions. Better to scale and finish strong than struggle with inappropriate loads.

Intended Stimulus

Mixed modal endurance challenge lasting 15-25 minutes. Begins with aerobic base building on the rower, transitions to high-skill strength movement, then metabolic conditioning. Tests ability to maintain technique under progressive fatigue across different movement patterns and energy systems.

Coach Insight

Pace the 2K row at 80-85% effort to preserve shoulders for HSPUs. Break handstand push-ups early and often - consider singles or doubles to maintain quality. For thrusters, break into manageable sets: 12-9, 8-7, 5-4 works well. Focus on smooth transitions between movements. The row is your warm-up, not a race. Most athletes fail by going too hard early.

Benchmark Notes

This is a 2K row followed by a 21-15-9 couplet of handstand push-ups and thrusters (95/65 lb). Breaking down by component: 2K ROW: Elite athletes complete in 6:30-7:00 (390-420 sec), intermediate in 8:00-9:00 (480-540 sec), recreational in 9:30-11:00 (570-660 sec). 21-15-9 COUPLET (45 total reps each movement): Round 1 (21 reps): HSPU at 8-12 sec per rep with sets of 7-7-7 = ~180 sec including breaks. Thrusters at 2-3 sec per rep in sets of 7-7-7 = ~75 sec including breaks. Round 2 (15 reps): HSPU fatigue factor 1.2x = ~130 sec. Thrusters = ~55 sec. Round 3 (9 reps): HSPU fatigue factor 1.4x = ~90 sec. Thrusters = ~35 sec. Transitions between movements: 5-10 sec each x 6 = 30-60 sec total. TOTAL COUPLET TIME: Elite 6:30 (390 sec), Advanced 8:30 (510 sec), Intermediate 10:30 (630 sec), Recreational 13:00+ (780+ sec). COMBINED WORKOUT: Elite athletes complete 2K row in 6:30 + couplet in 6:30 = 13:00 total. Recreational athletes take 11:00 for row + 13:00+ for couplet = 24:00+ total. The handstand push-ups are the major limiting factor, requiring significant rest between small sets as athletes fatigue.

Modality Profile

Three movements across all modalities: Row (monostructural cardio), Handstand Push-Up (bodyweight gymnastics), and Thruster (weighted barbell movement). Standard three-modality split.