Workout Description

Why This Workout Is Hard

This workout combines significant aerobic volume (1K row + 400m run per round) with moderate-weight thrusters that become increasingly difficult under accumulated fatigue. While individual elements are manageable, the 4-round structure with only 2-minute rest creates substantial fatigue accumulation. The thrusters hit when legs are already compromised from rowing, and the run becomes progressively harder. Most athletes will need 35-45 minutes total, requiring mental toughness and pacing strategy.

Benchmark Times for WOD

• Elite: <19:00
• Advanced: 21:00-23:00
• Intermediate: 25:00-27:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Four rounds of 1K row and 400m run with thrusters creates significant cardiovascular demand despite rest periods between rounds.
• Stamina (7/10): Twenty thrusters per round totaling 80 reps will challenge shoulder and leg muscular endurance, especially as fatigue accumulates.
• Speed (5/10): Transitions between movements and maintaining pace within rounds matter, though 2-minute rest allows some recovery.
• Strength (4/10): Moderate thruster load (45/35) requires decent strength but emphasizes endurance over maximal force production in this format.
• Flexibility (4/10): Thrusters demand good overhead mobility and ankle flexibility, while rowing requires hip hinge and thoracic extension.
• Power (3/10): Some explosive demand from thruster drive and rowing stroke, but sustained output takes precedence over pure power.

Movements

• Row
• Thruster
• Run

Benchmark Notes

This workout consists of 4 rounds of: 1K Row + 20 Thrusters (45/35) + 400m Run + 2 minute REST. I'll analyze this by breaking down each movement and applying fatigue multipliers. Movement Analysis (Fresh State): - 1000m Row: 195-270 seconds (elite to recreational) - 20 Thrusters at 45lbs: 40-60 seconds (2-3 sec per rep) - 400m Run: 75-120 seconds - 2 minute mandatory rest between rounds Round-by-Round Breakdown: Round 1 (Fresh): Row 210s + Thruster 45s + Run 90s + Rest 120s = 465s Round 2 (1.1x fatigue): Row 231s + Thruster 50s + Run 99s + Rest 120s = 500s Round 3 (1.2x fatigue): Row 252s + Thruster 54s + Run 108s + Rest 120s = 534s Round 4 (1.3x fatigue): Row 273s + Thruster 59s + Run 117s = 449s (no final rest) Total for L5 (median): 465 + 500 + 534 + 449 = 1948s ≈ 1620s after adjusting for transitions and more realistic pacing. The closest anchor is Jackie (1000m row, 50 thruster 45/35, 30 pull-up) with L5 at 420-480s. However, this workout has 4x the rowing volume, similar thruster volume (80 vs 50 reps), adds significant running (1600m total), and includes mandatory rest periods. The volume multiplier suggests 3-4x Jackie's time, putting L5 around 1500-1800s. Considering the mandatory rest periods (6 minutes total) and the high aerobic demand, I'm anchoring L5 at 1620s (27 minutes). Elite athletes (L10) can maintain better pacing and recover more efficiently during rest periods, finishing around 1140s (19 minutes). Recreational athletes (L1) will experience significant fatigue accumulation and slower transitions, finishing around 2100s (35 minutes). Final targets: L10: 1140s (19:00), L5: 1620s (27:00), L1: 2100s (35:00)

Modality Profile

Row is monostructural cardio (M), Thruster is weightlifting with barbell (W), Run is monostructural cardio (M). Two movements are M and one is W, so M gets 33% and W gets 67%.