Workout Description

Why This Workout Is Hard

This workout combines high volume bodyweight movements (500 total reps) with significant grip and upper body fatigue accumulation. The 1K rows bookend creates additional aerobic demand while pre-fatiguing and finishing with compromised muscles. Pull-ups after rowing, then push-ups with already fatigued shoulders, creates cascading fatigue. Most average CrossFitters will need to break movements into small sets and expect 25-35 minute completion time.

Benchmark Times for WOD

• Elite: <16:00
• Advanced: 18:00-20:00
• Intermediate: 22:30-25:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (10/10): 400 total reps of upper body pulling, pushing, and core work will completely exhaust muscular endurance across multiple muscle groups.
• Endurance (9/10): Two 1K rows bookending high-volume bodyweight work creates massive cardiovascular demand over extended duration, testing aerobic capacity throughout.
• Speed (4/10): Pacing strategy crucial for managing fatigue across movements; transitions between exercises become important as fatigue accumulates over time.
• Strength (3/10): Primarily bodyweight movements with medicine ball squats adding minimal load; tests strength endurance rather than maximal force production.
• Flexibility (3/10): Pull-ups require shoulder mobility, sit-ups need hip flexion, squats demand ankle/hip mobility, but nothing extreme or limiting.
• Power (2/10): Rowing has some power component, but the high volume nature makes this more about sustained output than explosive efforts.

Movements

• Squat to Medicine Ball
• Push-Up
• Sit-Up
• Row
• Pull-Up
• Squat

Benchmark Notes

This workout is nearly identical to the Angie benchmark (100 pull-ups, 100 push-ups, 100 sit-ups, 100 air squats) with the addition of 1K rows at the beginning and end. Using Angie as the primary anchor: L10: 900-1080 sec, L5: 1320-1500 sec, L1: 1980-2400 sec. Movement breakdown: 1K Row #1: Elite 195-210 sec, Intermediate 240-270 sec, Novice 300-360 sec. Pull-ups (100): Fresh state would be 100-200 sec, but after rowing expect 25% fatigue penalty, so 125-250 sec across levels. Push-ups (100): 100-150 sec fresh, minimal additional fatigue from pull-ups, so 100-180 sec. Sit-ups (100): 100-150 sec, minimal interference. Squats to medicine ball (100): Treating as air squats, 100-150 sec fresh, slight leg fatigue from previous work. 1K Row #2: Significant accumulated fatigue, expect 30-40% slower than first row. Total estimated times: Elite 960-1080 sec, Intermediate 1350-1500 sec, Novice 2100-2400 sec. These align closely with Angie benchmarks but shifted upward by approximately 60-120 seconds due to the additional 2K of rowing. The rowing adds substantial volume but the movement pattern interference is moderate since rowing uses different muscle groups than the bodyweight movements. Final targets: L10: 960-1080 sec, L5: 1350-1500 sec, L1: 2100-2400 sec.

Modality Profile

6 movements total: 4 Gymnastics (Pull-Up, Push-Up, Sit-Up, Squat), 1 Monostructural (Row), 1 Weightlifting (Medicine Ball). Rounded to nearest clean percentages with Gymnastics dominant.