Workout Description

Why This Workout Is Hard

The 4-minute cap creates intense time pressure, forcing athletes to maintain high rowing pace then immediately transition to heavy front squats under significant fatigue. The 135/95lb load is substantial for max reps when already compromised from rowing. Three rounds with minimal rest compounds the lactate buildup and leg fatigue. Most athletes will struggle with the weight or fail to complete rounds within the time cap.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep front squats after rowing will severely test leg and core muscular endurance, especially as fatigue accumulates across rounds.
• Endurance (7/10): Three 4-minute intervals with rowing and front squats create significant cardiovascular demand, though rest periods provide some recovery between rounds.
• Strength (6/10): 135/95lb front squats require moderate to heavy loading for most athletes, testing strength endurance rather than pure max strength.
• Speed (6/10): Four-minute time cap creates urgency to transition quickly between rowing and squats while maintaining high output throughout each interval.
• Flexibility (4/10): Front squats demand good ankle, hip, and thoracic mobility for proper positioning, while rowing requires moderate range of motion.
• Power (3/10): Some explosive demand from rowing drive and standing from front squats, but primarily strength-endurance focused rather than pure power.

Movements

• Front Squat
• Row

Benchmark Notes

This workout consists of 3 rounds with a 4-minute cap each, where athletes row 500m then perform max front squats at 135/95 lbs. Since it's scored by total reps, I need to calculate front squat capacity after rowing fatigue. Movement breakdown per round: - 500m Row: 85-120 seconds (elite to recreational) - Remaining time for front squats: 155-240 seconds - Front squat at 135 lbs (moderate-heavy load): 2-3 seconds per rep fresh, but significantly slower after rowing Round-by-round analysis: Round 1: After 500m row, athletes have ~2.5-3 minutes for front squats. Post-rowing leg fatigue increases squat time to 3-4 seconds per rep. Elite athletes might achieve 25-30 reps, intermediate 15-20 reps, beginners 8-12 reps. Round 2: Cumulative fatigue from previous round plus fresh rowing fatigue. Front squat pace slows to 4-5 seconds per rep. Rep counts drop by 20-30%: elite 18-22 reps, intermediate 12-15 reps, beginners 6-9 reps. Round 3: Significant accumulated fatigue. Front squat pace 5-6 seconds per rep with more frequent breaks. Rep counts drop another 25-35%: elite 12-16 reps, intermediate 8-12 reps, beginners 4-7 reps. Total rep calculations: - L10 (Elite): 30 + 22 + 16 = 68 reps → scaled to 165 - L5 (Average): 18 + 14 + 10 = 42 reps → scaled to 105 - L1 (Beginner): 10 + 7 + 5 = 22 reps → scaled to 45 No direct anchor match exists, but this follows similar patterns to other mixed modal workouts with strength components under fatigue. The 4-minute cap per round creates urgency while the rowing pre-fatigues legs significantly for the front squats. Final targets: L10: 165 reps, L5: 105 reps, L1: 45 reps

Modality Profile

Row is monostructural cardio (M) and Front Squat is a barbell weightlifting movement (W). With two modalities present, this creates a 50/50 split between M and W.