Workout Description

Why This Workout Is Medium

This team workout distributes load across 4 athletes with built-in recovery. While 8000m total rowing is substantial volume, each athlete only rows 2000m (8-10 minutes). The AMRAP athlete faces moderate challenge with bodyweight movements and light DB thrusters, but the plank holder and resting athlete provide recovery periods. The rotation system prevents excessive fatigue accumulation, making this manageable for average CrossFitters despite the total volume.

Benchmark Times for WOD

• Elite: <15:00
• Advanced: 17:00-19:00
• Intermediate: 21:00-23:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): 8000m row with continuous AMRAP work creates massive cardiovascular demand, testing aerobic capacity over extended duration with minimal rest periods.
• Stamina (8/10): High volume burpees, thrusters, and T2B in AMRAP format while maintaining plank creates significant muscular endurance demands across multiple muscle groups.
• Speed (6/10): Team rotation timing and AMRAP cycling speed are crucial, requiring efficient transitions and sustained pace to maximize total work output.
• Strength (4/10): DB thrusters and T2B require moderate strength, but bodyweight burpees and plank are primarily endurance-based rather than maximal strength efforts.
• Flexibility (3/10): T2B demands shoulder and hip mobility, thrusters require overhead position, but most movements use basic range of motion requirements.
• Power (2/10): Burpees and thrusters have some explosive components, but the high volume AMRAP format favors steady output over explosive power production.

Movements

• Thruster
• Burpee
• Plank Hold
• Sit-Up
• Toes-to-Bar
• Row

Benchmark Notes

This is a team workout for 4 athletes completing 8000m total rowing with concurrent AMRAP work. Breaking down by components: The 8000m row is distributed among 4 athletes (2000m each on average), but the structure shows Athlete A does 500m while others cycle through AMRAP and support roles. The limiting factor will be the total rowing volume combined with the AMRAP work sustainability. For the 8000m row component alone, elite rowers can maintain ~1:35/500m pace (6:24 for 2000m), while recreational athletes might row at ~2:10/500m pace (8:40 for 2000m). However, the AMRAP component (10 burpees + 10 DB thrusters + 10 T2B) creates additional fatigue. Each AMRAP round takes approximately 60-90 seconds for elite athletes, 90-120 seconds for intermediate, and 120-180 seconds for beginners. The front plank hold and rotation between stations adds coordination complexity. Comparing to similar team endurance benchmarks and considering the mixed modal nature, I estimate: Elite teams (L9-L10) can complete this in 15-17 minutes through efficient transitions and strong rowing pace maintenance. Intermediate teams (L5-L6) will need 21-25 minutes due to slower rowing splits and AMRAP breakdown. Recreational teams (L1-L2) will require 30-35 minutes with frequent rest breaks and slower movement execution. The workout combines elements similar to longer team chippers but with the rowing volume being the primary time driver. Final targets: L10: 15:00, L5: 23:00, L1: 35:00

Modality Profile

6 movements total: 3 Gymnastics (Burpee, Toes-to-Bar, Sit-Up, Plank Hold = 4 movements = 67%), 1 Monostructural (Row = 17%), 1 Weightlifting (Thruster = 17%). Rounded to clean percentages: G=50%, M=17%, W=33%