Workout Description

Why This Workout Is Hard

This workout combines three continuous aerobic movements totaling 25-30 minutes with no built-in rest. The mile run pre-fatigues legs before 160 double-unders (high skill coordination under fatigue), followed by a 1.6K row when grip and shoulders are compromised. The continuous nature prevents recovery, creating significant cumulative fatigue across multiple energy systems. Most athletes will struggle with double-under efficiency after the run.

Benchmark Times for TRIPLE THREAT

• 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:

• Endurance (9/10): Three consecutive cardio-intensive movements with no rest creates massive cardiovascular demand, testing aerobic capacity throughout the entire workout duration.
• Stamina (7/10): High-volume double unders challenge shoulder and calf stamina, while sustained running and rowing demand muscular endurance across multiple systems.
• Speed (6/10): Fast transitions between three different movement patterns are crucial, with minimal rest forcing quick adaptation and efficient pacing strategies.
• Power (4/10): Double unders require explosive calf contractions and coordination, while rowing has power elements, but running is purely aerobic.
• Flexibility (3/10): Running requires basic hip mobility, double unders need ankle flexibility, and rowing demands moderate thoracic spine and hip mobility.
• Strength (1/10): Minimal strength requirement as all movements are bodyweight or light resistance, focusing on endurance rather than force production.

Movements

• Run
• Row
• Double-Under

Benchmark Notes

This workout combines three monostructural movements in sequence: 1 mile run + 160 double-unders + 1.6K row. I'll analyze each component and apply fatigue multipliers. Movement breakdown (fresh state): - 1 Mile Run: L10 270-300 sec, L5 390-420 sec, L1 600-720 sec (using classic run anchor) - 160 Double-Unders: At 0.5 sec per rep in rhythm = 80 sec base, but fatigue from running will slow this significantly - 1.6K Row: Scaling from 2K row anchor (L10 360-390 sec), 1.6K would be ~290-310 sec fresh Fatigue analysis: - Double-unders after 1-mile run: Legs are fatigued, breathing elevated. Apply 1.3-1.5x multiplier = 104-120 sec - 1.6K row after run + double-unders: Significant accumulated fatigue, especially legs and cardiovascular system. Apply 1.4-1.6x multiplier = 406-496 sec Transition times: 2 equipment changes, estimate 10-20 sec total for recreational, 5-10 sec for elite Total time estimates: L10 (Elite): 300 + 104 + 406 + 10 = 820-840 sec L5 (Average): 405 + 120 + 450 + 15 = 990-1320 sec L1 (Novice): 660 + 160 + 496 + 20 = 1336-1980 sec This workout is most similar to a combination of classic cardio benchmarks. The volume and mixed-modal nature creates significant fatigue accumulation, making it longer than simple addition of components. Final targets: L10: 840 sec (14:00), L5: 1320 sec (22:00), L1: 1980 sec (33:00)

Modality Profile

Run and Row are monostructural cardio movements (67%), Double-Under is a gymnastics bodyweight coordination skill (33%), no weightlifting movements present