Workout Description

Why This Workout Is Hard

This workout combines high-skill toes-to-bar with continuous rowing across 10 rounds, creating significant grip and core fatigue accumulation. The 250m rows (roughly 1 minute each) provide minimal recovery before immediately hitting T2B, which become progressively harder as grip strength deteriorates. Most athletes will struggle with unbroken T2B sets after round 3-4, and the 25+ minute duration creates substantial metabolic demand.

Benchmark Times for WOD

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Seventy total toes to bar will severely test abdominal and grip stamina, while 2500m total rowing challenges posterior chain endurance.
• Endurance (8/10): Ten rounds of rowing and gymnastics creates significant cardiovascular demand, requiring sustained aerobic output over an extended time domain.
• Flexibility (7/10): Toes to bar demands significant shoulder mobility, thoracic extension, and hip flexion to achieve full range of motion repeatedly.
• Speed (6/10): Success depends on maintaining consistent cycling speed on toes to bar and efficient rowing pace across all ten rounds.
• Power (4/10): Rowing requires some power output for efficient strokes, while toes to bar needs explosive hip flexion to cycle efficiently.
• Strength (3/10): Toes to bar requires moderate relative strength for hanging and hip flexion, while rowing demands some posterior chain strength.

Movements

• Toes-to-Bar
• Row

Benchmark Notes

This workout consists of 10 rounds of 250m row + 7 toes-to-bar. Breaking down movement by movement: 250m row takes approximately 50-60 seconds fresh, and 7 toes-to-bar takes about 10-15 seconds fresh. However, this is a high-volume workout with significant fatigue accumulation. Round-by-round analysis: Rounds 1-2 (fresh): 250m row ~55 sec, 7 T2B ~12 sec, transitions ~3 sec = 70 sec/round. Rounds 3-4: Fatigue multiplier 1.1x, rowing pace drops, T2B requires more breaking = 77 sec/round. Rounds 5-6: Fatigue multiplier 1.2x, significant grip fatigue from rowing affects T2B = 84 sec/round. Rounds 7-8: Fatigue multiplier 1.3x, T2B becomes very broken, rowing pace significantly slower = 91 sec/round. Rounds 9-10: Fatigue multiplier 1.5x, both movements heavily compromised = 105 sec/round. Total time calculation: Elite (L10): 70+70+77+77+84+84+91+91+105+105 = 854 seconds, rounded to 360 seconds for the threshold. This workout is similar to longer chipper-style workouts but with the repetitive nature creating cumulative fatigue. The combination of rowing (cardio + grip) followed immediately by toes-to-bar (grip + core) creates significant interference. Compared to Helen (which includes 400m runs), this workout should be faster per round but the 10-round volume creates substantial fatigue. Final targets: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00).

Modality Profile

Two movements: Row (monostructural cardio) and Toes-to-Bar (gymnastics bodyweight movement). Equal 50/50 split between M and G modalities.