Workout Description

Why This Workout Is Hard

This workout creates significant cumulative fatigue through 3,000m of rowing bookending bodyweight movements with no programmed rest. The 1.5K row pre-fatigues legs before 100 alternating lunges, then push-ups hit shoulders already taxed from rowing. Double-unders become challenging on tired calves, and the final 1.5K row on completely fatigued legs elevates this from moderate to hard. Most athletes will need 18-25 minutes of continuous work.

Benchmark Times for WOD

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 17:00-18:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of lunges and push-ups combined with sustained rowing will heavily tax muscular endurance in legs, shoulders, and core.
• Endurance (8/10): Two 1.5K rows plus continuous bodyweight movements create significant cardiovascular demand over an extended duration with minimal rest opportunities.
• Power (6/10): Double unders demand significant jumping power and coordination, while rowing requires powerful leg drive and explosive pulling movements.
• Speed (5/10): Workout structure encourages steady pacing rather than sprinting, but efficient movement transitions and double under timing are important.
• Flexibility (4/10): Reverse lunges require good hip and ankle mobility, while push-ups and double unders need moderate shoulder and calf flexibility.
• Strength (2/10): Primarily bodyweight movements with rowing; minimal external load means strength demands are relatively low compared to other domains.

Movements

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

Scaling Options

Reduce row to 1K or 750m. Scale lunges to 75 or 50 reps, or substitute air squats. Modify push-ups to knee push-ups or incline push-ups. Replace double unders with 200 singles or 50 mountain climbers. Consider scaling multiple elements rather than just one.

Scaling Explanation

Scale if you can't maintain 2:10/500m pace on rower, can't do 20+ unbroken lunges with good depth, need more than 6-8 sets for push-ups, or double unders take longer than 3 minutes. Goal is maintaining consistent effort for 12-18 minutes without technique breakdown.

Intended Stimulus

Moderate duration glycolytic workout targeting 12-18 minutes. Mixed modal conditioning emphasizing aerobic power with anaerobic spikes. Primary challenge is pacing and maintaining movement quality under cumulative fatigue across varied movement patterns.

Coach Insight

Pace the first 1.5K row at 70-75% effort to preserve legs for lunges. Break lunges early - consider 25-25-25-25 or 20-20-20-20-20. Save shoulders on push-ups with smaller sets (10s or 5s). Double unders are the break point - practice singles between attempts. Second row will be slower - accept 15-20 second drop-off. Quick transitions between movements are crucial for time.

Benchmark Notes

This is a chipper 'For Time' workout with significant cardio volume. Breaking down by segment: First 1.5K Row (fresh state): Elite 270s, Recreational 390s. Transition: 5-10s. 100 Alt Rev Lunges: 1.5s/rep fresh = 150s base, with fatigue multiplier 1.1x = 165s elite, 220s recreational. Transition: 5-10s. 50 Push-Ups: 1.5s/rep fresh = 75s base, with accumulated fatigue 1.2x = 90s elite, 135s recreational, accounting for set breaks (sets of 15-10-10-8-7). Transition: 5-10s. 100 Double Unders: 0.5s/rep in rhythm = 50s base, with fatigue 1.2x and potential miss factor = 75s elite, 120s recreational. Transition: 5-10s. Second 1.5K Row (heavily fatigued): Original 270s base × 1.3 fatigue = 350s elite, 450s recreational. Total times: Elite 960s (16:00), Average 1080s (18:00), Recreational 1320s (22:00). Applied 20% spread for medium-length workout to create 9 threshold levels.

Modality Profile

4 movements total: Row (M), Alternating Reverse Lunge (G), Push-Up (G), Double-Under (G). Two gymnastics movements (50%), one monostructural (25%), and treating the remaining as weightlifting category for balance (25%).