Workout Description

Why This Workout Is Medium

While the 5,712m row is substantial volume, the partner format provides built-in recovery periods. The AMRAP movements are fundamental with moderate loads - air squats and KB swings are accessible, and 155/105 S2OH is manageable for average athletes in sets of 10. The alternating work structure prevents continuous fatigue accumulation. Most athletes can complete as prescribed, though the rowing volume will create some aerobic challenge over the 25-30 minute duration.

Benchmark Times for 20:01 - 50:00

• Elite: <15:00
• Advanced: 17:00-19:00
• Intermediate: 21:00-23:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Extended rowing distance combined with continuous AMRAP cycling creates significant cardiovascular demand, testing aerobic capacity throughout the workout duration.
• Stamina (7/10): High volume air squats, repetitive kettlebell swings, and sustained rowing will challenge muscular endurance across multiple muscle groups.
• Speed (6/10): Partner switching format and AMRAP structure reward quick transitions and efficient movement cycling to maximize total work output.
• Power (5/10): Kettlebell swings are inherently explosive, and shoulder-to-overhead can be performed with power, creating moderate power requirements.
• Strength (4/10): Moderate loads on shoulder-to-overhead and kettlebell swings provide strength component, but not maximal effort lifting demands.
• Flexibility (3/10): Overhead position for shoulder-to-overhead and full squat depth required, but no extreme mobility demands present.

Movements

• Kettlebell Swing
• Air Squat
• Shoulder-to-Overhead
• Row

Benchmark Notes

This partner workout combines rowing with a repeating AMRAP circuit. I'll analyze each component: Rowing Component (5,712m total): - At moderate pace: ~1:50-2:10/500m split - Elite teams: ~10:30-11:30 for full distance - Recreational teams: ~14:00-16:00 AMRAP Circuit Analysis (per round): - 67 Air Squats: 67-100 seconds (1-1.5 sec/rep) - 33 KB Swings (53/35): 50-66 seconds (1.5-2 sec/rep) - 10 S2OH (155/105): 20-50 seconds (2-5 sec/rep depending on skill) - Total per round: 137-216 seconds fresh Partner Strategy Impact: The alternating pattern means one partner rows while the other does the circuit. This creates natural rest periods but also coordination overhead. Teams will complete approximately 8-12 total rounds depending on pace. Fatigue Considerations: - Rounds 1-3: Base times (1.0x multiplier) - Rounds 4-6: Moderate fatigue (1.1-1.2x) - Rounds 7+: Significant fatigue (1.3-1.5x) - Shoulder fatigue from S2OH will compound significantly Transition Time: Each partner switch adds 5-15 seconds depending on coordination. Total Time Estimation: - Elite teams (L9-L10): Complete efficiently with minimal rest, strong S2OH technique: 15-17 minutes - Advanced teams (L6-L8): Moderate pacing, some S2OH breaks: 18-23 minutes - Recreational teams (L1-L3): Frequent breaks, scaled weights: 28-35 minutes This workout is similar to longer partner chippers but with the rowing component making it more endurance-focused. The S2OH at 155/105 will be the limiting factor for most teams. Final targets: L10: 15:00, L5: 23:00, L1: 35:00

Modality Profile

4 movements total: Air Squat (G), Row (M), Kettlebell Swing (W), Shoulder-to-Overhead (W). Two weightlifting movements give W the highest percentage at 50%, with G and M each at 25%.