Workout Description

Movements

• Row

Benchmark Notes

This workout scores total reps of Toes through Rings across 5 rounds. Each round: 500m row + max reps toes through rings in remaining time (3 min cap), then 1 min rest. Row times: Round 1: 95-120 sec (fresh), Round 2: 100-125 sec, Round 3: 105-130 sec, Round 4: 110-135 sec, Round 5: 115-140 sec. Available time for reps per round: Round 1: 60-85 sec = 20-28 reps (2.5-3 sec/rep), Round 2: 55-80 sec = 18-27 reps, Round 3: 50-75 sec = 17-25 reps, Round 4: 45-70 sec = 15-23 reps, Round 5: 40-65 sec = 13-22 reps. Elite athletes maintain faster rowing and higher rep rates (2.5 sec/rep) while recreational athletes slow down significantly (3+ sec/rep) and break into smaller sets. Total rep ranges: L1 (beginner): ~150 reps, L5 (average): ~310 reps, L9 (elite): ~470 reps. 1-minute rest between rounds allows partial recovery but cumulative fatigue affects both rowing speed and gymnastics capacity.