Workout Description

Why This Workout Is Hard

This workout combines significant aerobic demand (2K total rowing) with moderate-heavy upper body pressing and high-skill gymnastics in a continuous format. The 1K row pre-fatigues the entire body before 50 unbroken DB presses, then immediately into toes-to-bar with compromised grip and core. The second 1K row becomes brutal with accumulated fatigue. Most athletes will need to break movements significantly and may scale the toes-to-bar.

Benchmark Times for WOD

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Fifty dumbbell push presses will severely tax shoulder and tricep endurance, while thirty toes to bar challenges core stamina extensively.
• Endurance (8/10): Two 1K rows bookending high-volume pressing and core work creates significant cardiovascular demand over an extended time domain.
• Flexibility (6/10): Toes to bar demands significant shoulder and hip flexibility, while overhead pressing requires adequate shoulder mobility throughout high volume.
• Speed (5/10): Maintaining consistent rowing pace and efficient transitions between movements is crucial, but not a sprint-paced workout overall.
• Strength (4/10): Moderate dumbbell loads require decent pressing strength, but emphasis is on muscular endurance rather than maximal force production.
• Power (3/10): Push press involves some leg drive and explosive hip extension, but high volume shifts focus toward endurance over power output.

Movements

• Dumbbell Push Press
• Toes-to-Bar
• Row

Benchmark Notes

This workout consists of 1K Row + 50 DB Push Press (50/35) + 30 Toes to Bar + 1K Row. I'll analyze this as a time-based workout since no scoring method was provided. Breaking down by movement: 1K Row (fresh): 195-270 sec baseline. 50 DB Push Press at 50/35 lbs: approximately 2-3 sec per rep = 100-150 sec fresh. 30 Toes to Bar: approximately 1.5-2.5 sec per rep = 45-75 sec fresh. Second 1K Row (fatigued): 220-320 sec with fatigue from upper body work. Adding transitions (15-30 sec total) and accounting for set breaks on push press (likely 3-4 sets) and toes to bar (2-3 sets), plus fatigue multipliers. The closest anchor is Jackie (1000m row, 50 thruster 45/35, 30 pull-up) with L10: 310-340 sec, L5: 420-480 sec, L1: 600-720 sec. However, this workout has an additional 1K row and uses DB push press (slightly easier than thrusters) and toes to bar (similar difficulty to pull-ups). The extra 1K row adds approximately 200-270 sec, making this significantly longer. Adjusting Jackie's times: L10 should be around 360 sec (6:00), L5 around 600 sec (10:00), and L1 around 1080 sec (18:00). Final targets: L10: 360 sec, L5: 600 sec, L1: 1080 sec.

Modality Profile

Three movements across all modalities: Row (monostructural cardio), Dumbbell Push Press (weightlifting with external load), and Toes-to-Bar (gymnastics bodyweight movement). Equal distribution with slight weighting to weightlifting.