Workout Description

Why This Workout Is Hard

This workout combines significant volume (4 rounds) with moderate-heavy thrusters and continuous work creating substantial fatigue accumulation. The 1k rows will elevate heart rate before hitting 20 thrusters at 95/65 - a weight that becomes challenging under fatigue. Double unders after leg-heavy movements add coordination difficulty. The combination of cardio, strength, and skill with minimal rest between elements pushes this into Hard territory for average athletes.

Benchmark Times for WOD

• 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:

• Stamina (9/10): High volume thrusters and double unders across four rounds will severely test muscular endurance in shoulders, legs, and grip.
• Endurance (8/10): Four 1k rows combined with continuous movement creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Power (7/10): Thrusters are explosive hip-to-overhead movements, double unders require rapid coordination, and rowing demands powerful pulls.
• Flexibility (6/10): Thrusters demand good overhead mobility and ankle flexibility, while rowing requires hip hinge and thoracic extension.
• Speed (6/10): Maintaining consistent pace across all movements and minimizing transitions between row-thruster-double under becomes increasingly challenging each round.
• Strength (4/10): 95/65lb thrusters require moderate strength but emphasis shifts to strength endurance rather than maximal force production.

Movements

• Thruster
• Row
• Double-Under

Benchmark Notes

This workout consists of 4 rounds of 1000m row, 20 thrusters (95/65), and 30 double unders. I'll analyze this by breaking down each movement and applying fatigue multipliers across rounds. Movement Analysis (Fresh State): - 1000m Row: 195-270 seconds (3:15-4:30) - 20 Thrusters (95/65): 40-60 seconds (2-3 sec per rep) - 30 Double Unders: 15-30 seconds (0.5 sec per rep in rhythm) - Transitions: 3-6 seconds between movements Round-by-Round Breakdown: Round 1 (Fresh): Row 240s + Thrusters 50s + DU 22s + Transitions 12s = 324s Round 2 (1.1x fatigue): Row 264s + Thrusters 55s + DU 24s + Transitions 12s = 355s Round 3 (1.25x fatigue): Row 300s + Thrusters 62s + DU 27s + Transitions 12s = 401s Round 4 (1.4x fatigue): Row 336s + Thrusters 70s + DU 31s + Transitions 12s = 449s Total for L5 athlete: 324 + 355 + 401 + 449 = 1529s (~25:30) This workout is most similar to Jackie (1000m row, 50 thrusters 45/35, 30 pull-ups) but with significant differences: heavier thrusters (95/65 vs 45/35), fewer thrusters per round (20 vs 50 total), double unders instead of pull-ups, and 4 rounds instead of single effort. The Jackie anchor shows L5 at 420-480 seconds, but this workout has 4x the volume and heavier loading. Scaling from Jackie: The thruster load is roughly 2x heavier (95 vs 45 for males), and we have 4 rounds vs 1, suggesting roughly 3-4x longer times. Jackie L5 of 450s × 3 = 1350s, which aligns well with my calculated 1529s. Final Benchmarks: L10: 840s (14:00) - Elite athletes maintaining strong pace L5: 1320s (22:00) - Average CrossFitter with moderate pacing L1: 1980s (33:00) - Beginner with frequent breaks and slower transitions

Modality Profile

Three movements across all modalities: Row (monostructural cardio), Thruster (weightlifting with barbell), Double-Under (gymnastics bodyweight coordination skill). Equal distribution with slight emphasis on weightlifting.