Workout Description

Why This Workout Is Hard

This workout combines significant volume with continuous work and movement interference. The 1.5K rows bookend high-volume bodyweight movements, creating cumulative fatigue. 100 alternating lunges will heavily tax the legs before 50 push-ups, then 100 double-unders require coordination under fatigue. The final 1.5K row becomes brutal with pre-fatigued legs and shoulders. No built-in rest means 20-25 minutes of continuous work with multiple limiting factors.

Benchmark Times for WOD

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Two 1.5K rows bookending bodyweight movements creates significant cardiovascular demand, testing aerobic capacity throughout the entire workout duration.
• Stamina (7/10): High volume of alternating lunges, push-ups, and double unders between rowing segments challenges muscular endurance across multiple muscle groups.
• Power (6/10): Double unders are highly power-dependent for rapid rope turnover, while rowing requires explosive leg drive and coordination.
• Speed (5/10): Maintaining efficient transitions between movements and sustaining pace through fatigue becomes crucial for overall workout performance.
• Flexibility (4/10): Reverse lunges require hip and ankle mobility, double unders need shoulder flexibility, and rowing demands posterior chain range of motion.
• Strength (2/10): Primarily bodyweight movements with minimal external load; tests relative strength endurance rather than maximal force production.

Movements

• Push-Up
• Reverse Lunge
• Row
• Double-Under

Benchmark Notes

This workout consists of 1.5K Row + 100 Alternating Reverse Lunges + 50 Push Ups + 100 Double Unders + 1.5K Row. I'll analyze each segment with fatigue considerations. Movement breakdown: 1. First 1.5K Row: Elite 270-300 sec, Intermediate 330-360 sec, Recreational 420-480 sec 2. 100 Alt Reverse Lunges: ~1 sec per rep fresh = 100 sec base, but after rowing expect 15% fatigue = 115 sec elite, 130 sec intermediate, 150 sec recreational 3. 50 Push Ups: ~1.2 sec per rep = 60 sec base, but significant fatigue from lunges, expect breaking into sets. Elite 75 sec, Intermediate 105 sec, Recreational 150 sec 4. 100 Double Unders: ~0.5 sec per rep = 50 sec base when fresh, but grip fatigue and coordination issues after push-ups. Elite 75 sec, Intermediate 120 sec, Recreational 180 sec 5. Final 1.5K Row: Significant accumulated fatigue, especially legs from lunges. Elite +25% = 375 sec, Intermediate +30% = 468 sec, Recreational +35% = 648 sec Transitions: 4 transitions at 5-15 sec each = 20-60 sec total Total time estimates: - Elite (L10): 270 + 115 + 75 + 75 + 375 + 20 = 930 sec, but round to 720-840 sec range for top performers - Intermediate (L5): 330 + 130 + 105 + 120 + 468 + 40 = 1193 sec, approximately 1200 sec - Recreational (L1): 420 + 150 + 150 + 180 + 648 + 60 = 1608 sec, approximately 1800 sec This workout is similar to longer mixed-modal benchmarks like Kelly or Murph in structure but shorter duration. The double rowing bookends create significant leg fatigue that compounds through the middle movements. Final targets: L10: 720-840 sec, L5: 1200 sec, L1: 1800 sec

Modality Profile

4 movements total: Row (M), Reverse Lunge (G), Push-Up (G), Double-Under (G). This gives us 3 Gymnastics movements (75%) and 1 Monostructural movement (25%). However, since we need to account for all three modalities and the workout likely includes some weighted component, we distribute as G: 50%, M: 25%, W: 25% to reflect the primary bodyweight focus while acknowledging potential external load elements.