Workout Description

Movements

• Row
• Pull-Up

Benchmark Notes

This is a descending ladder workout with 6 intervals, each combining rowing with pull-up AMRAPs. Analysis: Interval 1 (14min/3k row): 3k row takes 11-14min for most athletes, leaving 0-3min for pull-ups. Elite: 15-20 reps, Average: 0-5 reps. Interval 2 (12min/2.5k row): 2.5k row takes 9-12min, leaving 0-3min for pull-ups. Elite: 15-20 reps, Average: 0-8 reps. Interval 3 (10min/2k row): 2k row takes 7-10min, leaving 0-3min for pull-ups. Elite: 15-25 reps, Average: 0-10 reps. Interval 4 (8min/1.5k row): 1.5k row takes 5.5-7.5min, leaving 0.5-2.5min for pull-ups. Elite: 15-30 reps, Average: 5-15 reps. Interval 5 (6min/1k row): 1k row takes 3-4.5min, leaving 1.5-3min for pull-ups. Elite: 25-40 reps, Average: 10-25 reps. Interval 6 (4min/500m row): 500m row takes 1.5-2.5min, leaving 1.5-2.5min for pull-ups. Elite: 25-40 reps, Average: 15-30 reps. Total pull-up potential ranges from 110-175 for elite athletes down to 30-90 for average. Fatigue accumulates significantly across intervals, reducing pull-up capacity by 20-40% in later rounds. Set breakdown for pull-ups becomes smaller as fatigue sets in (15-10-8-5 early intervals, down to 8-5-3-2 in later intervals).