Workout Description

Why This Workout Is Hard

This workout combines high volume (250 total reps per round) with continuous work across 5 rounds, creating significant fatigue accumulation. The 1k row pre-fatigues legs before 90 lower body reps, while pull-ups and push-ups create upper body interference. Most athletes will need 35-45 minutes with forced rest breaks. The bodyweight nature prevents scaling loads, but the sheer volume and movement interference make this challenging for average CrossFitters.

Benchmark Times for WOD

• Elite: <20:00
• Advanced: 21:00-22:00
• Intermediate: 23:30-25:30
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high volume across all movement patterns - 100 pull-ups, 150 push-ups, 200 sit-ups, 250 squats will exhaust muscular endurance.
• Endurance (8/10): Five rounds of 1k rowing plus high-volume bodyweight movements creates significant cardiovascular demand and tests aerobic capacity throughout.
• Speed (4/10): Pacing strategy crucial across five long rounds; transitions between movements and maintaining consistent splits on rowing important.
• Strength (3/10): Primarily bodyweight movements with medicine ball squats adding minimal load; tests strength endurance rather than maximal force production.
• Flexibility (3/10): Rowing requires hip hinge mobility, pull-ups need shoulder flexibility, and full range squats demand ankle and hip mobility.
• Power (2/10): Minimal explosive demand; rowing has some power component but overall focus is sustained output rather than explosive movements.

Movements

• Push-Up
• Air Squat
• Sit-Up
• Row
• Pull-Up

Benchmark Notes

This workout is very similar to the Angie benchmark (100 pull-up + 100 push-up + 100 sit-up + 100 air squat) but with added rowing and medicine ball targets. Using Angie as the primary anchor: L10: 900-1080 sec, L5: 1320-1500 sec, L1: 1980-2400 sec. Breaking down by round: Round 1 (fresh): 1000m row ~240-270 sec, 20 pull-ups ~25 sec, 30 push-ups ~35 sec, 40 sit-ups ~45 sec, 50 air squats to med ball ~65 sec = ~410-440 sec. Round 2: Apply 1.1x fatigue = ~450-485 sec. Round 3: Apply 1.2x fatigue = ~490-530 sec. Round 4: Apply 1.3x fatigue = ~535-575 sec. Round 5: Apply 1.5x fatigue = ~615-660 sec. Total estimated time: 2500-2750 sec for recreational, 1800-2000 sec for intermediate, 1200-1400 sec for elite. Adding transitions (5 sec between movements x 4 transitions x 5 rounds = 100 sec) and brief rests between rounds. The rowing component adds significant time compared to Angie, justifying the upward adjustment from the anchor. Final targets: L10: 1200 sec (20:00), L5: 1530 sec (25:30), L1: 2400 sec (40:00).

Modality Profile

4 out of 5 movements are gymnastics (Pull-Up, Push-Up, Sit-Up, Air Squat) and 1 is monostructural (Row). This gives 80% gymnastics and 20% monostructural.