Workout Description

Why This Workout Is Hard

This workout combines significant rowing volume (3K total) with heavy back squats at bodyweight and advanced HSPU skill under accumulating fatigue. The descending ladder provides minimal recovery as athletes transition between demanding movements. The back squats become increasingly difficult as legs fatigue from rowing, while HSPU require fresh shoulders that won't exist. Most athletes will need to scale the squat weight or HSPU progression, and the 15-20 minute duration ensures substantial fatigue accumulation across multiple energy systems.

Benchmark Times for WOD (25:00 - 45:00)

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume back squats at bodyweight combined with handstand push-ups will severely test upper body and leg muscular endurance.
• Endurance (7/10): Descending ladder with rowing creates significant cardiovascular demand, though shorter than pure endurance tests like Murph.
• Strength (6/10): Bodyweight back squats and handstand push-ups require substantial strength, especially as fatigue accumulates through the ladder.
• Speed (5/10): Descending ladder format encourages steady pacing with minimal rest, requiring efficient transitions between rowing and strength movements.
• Flexibility (4/10): Handstand push-ups demand good shoulder mobility and overhead position, while back squats require adequate ankle and hip mobility.
• Power (2/10): Minimal explosive demand; movements are primarily strength-endurance focused with controlled tempos throughout the ladder format.

Movements

• Back Squat
• Handstand Push-Up
• Row

Benchmark Notes

This workout is a descending ladder with rowing, back squats, and handstand push-ups. Breaking it down by round: Round 1 (1K row, 10 BS, 10 HSPU): 1000m row takes 195-270s, back squats at bodyweight are challenging requiring singles/doubles (20-30s), HSPU in sets of 2-3 (40-60s). Total: 255-360s. Round 2 (800m row, 8 BS, 8 HSPU): 800m row 155-215s, back squats 16-24s, HSPU 32-48s. With fatigue multiplier 1.1x: 223-317s. Round 3 (600m row, 6 BS, 6 HSPU): 600m row 115-160s, back squats 12-18s, HSPU 24-36s. With fatigue 1.2x: 181-257s. Round 4 (400m row, 4 BS, 4 HSPU): 400m row 75-105s, back squats 8-12s, HSPU 16-24s. With fatigue 1.3x: 129-183s. Round 5 (200m row, 2 BS, 2 HSPU): 200m row 38-52s, back squats 4-6s, HSPU 8-12s. With fatigue 1.4x: 70-98s. Transitions between movements: 5-10s per transition, 15 total transitions = 75-150s. Total time estimate: Elite 858-1215s, Average 1200-1500s, Novice 1800-2200s. This is similar to a long chipper format. Comparing to Kelly (5 rounds with 400m runs) which has L10: 930-1050s, L5: 1260-1440s, L1: 1800-2100s, but this workout has more technical movements (HSPU) and heavier loading (bodyweight squats vs box jumps), so times should be proportionally longer. Final targets: L10: 840s (14:00), L5: 1320s (22:00), L1: 1980s (33:00)

Modality Profile

Three movements across all modalities: Row (monostructural cardio), Back Squat (weighted barbell movement), and Handstand Push-Up (bodyweight gymnastics movement). Equal distribution with slight rounding to weightlifting.