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 immediately by 1600m row when grip and shoulders are compromised. The continuous nature prevents recovery, and double-unders become significantly harder after running. Most athletes will struggle with the skill component under accumulated fatigue.

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 calf and shoulder stamina, while sustained running and rowing demand muscular endurance across multiple systems.
• Speed (6/10): Fast transitions between movements and maintaining high turnover rates in double unders and rowing are crucial for competitive times.
• Power (4/10): Double unders require explosive calf contractions and coordination, while rowing involves some power generation, but running is steady-state.
• 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 160 is high volume requiring breaks. Estimate: L10 90-100 sec, L5 140-160 sec, L1 240-280 sec - 1.6K Row: Scaling from 2K row anchor (L10 360-390 sec, L5 420-450 sec, L1 510-540 sec). 1.6K = 80% of 2K distance, so roughly 80% of time: L10 290-310 sec, L5 340-360 sec, L1 410-430 sec Fatigue considerations: - Double-unders after 1-mile run: legs are fatigued, coordination affected. Apply 1.2x multiplier - 1.6K row after run + double-unders: significant leg fatigue, cardiovascular stress. Apply 1.3x multiplier Transition times: - Run to double-unders: 5-15 sec (equipment change) - Double-unders to rower: 5-15 sec (equipment change) - Total transitions: 10-30 sec across levels Adjusted calculations: - 1 Mile Run: L10 285 sec, L5 405 sec, L1 660 sec - 160 Double-Unders (fatigued): L10 120 sec, L5 190 sec, L1 340 sec - 1.6K Row (heavily fatigued): L10 400 sec, L5 470 sec, L1 560 sec - Transitions: L10 15 sec, L5 20 sec, L1 30 sec Total projected times: - L10: 285 + 120 + 400 + 15 = 820 sec - L5: 405 + 190 + 470 + 20 = 1085 sec - L1: 660 + 340 + 560 + 30 = 1590 sec Cross-checking against Helen (3 rounds: 400m run, 21 KB swing, 12 pull-up) which has L10 450-510 sec, L5 630-690 sec, L1 900-1080 sec. This workout has significantly more volume (1 mile vs 1200m total running, plus longer rowing), so times should be roughly 1.6-2x Helen's times, which aligns with my calculations. Final benchmarks with smooth interpolation: L10: 840 sec (14:00) L5: 1320 sec (22:00) L1: 1980 sec (33:00)

Modality Profile

Run and Row are monostructural cardio movements (2/3 = 67%), Double-Under is a gymnastics bodyweight coordination skill (1/3 = 33%), no weightlifting movements present