Workout Description

Why This Workout Is Medium

While 10K rowing is substantial volume, the partner format provides built-in recovery periods. Partner A rows while Partner B does relatively light work (400m run + 10 moderate deadlifts), creating natural rest intervals. The deadlifts are manageable weight and low volume. Total time will be 35-45 minutes, but the alternating structure prevents overwhelming fatigue accumulation, making this a solid aerobic challenge without being punishing.

Benchmark Times for Partner 10k Row

• Elite: <18:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-26:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): 10K row is a significant aerobic challenge, combined with continuous 400m runs creates sustained cardiovascular demand throughout the workout.
• Stamina (7/10): Repeated 400m runs and sets of 10 deadlifts will accumulate muscular fatigue, especially in posterior chain and legs.
• Strength (4/10): Moderate kettlebell loads (70/53) for deadlifts provide strength stimulus but not maximal, with bodyweight running component.
• Speed (4/10): Partner format allows some recovery, but maintaining consistent rowing pace and run times becomes important for efficiency.
• Flexibility (3/10): Basic hip hinge mobility for deadlifts and running stride mechanics, but no extreme range of motion requirements.
• Power (2/10): Primarily steady-state rowing and running with controlled deadlifts, minimal explosive movement demands throughout the workout.

Movements

• Kettlebell Deadlift
• Run
• Row

Benchmark Notes

This is a partner workout where teams accumulate 10,000m of rowing while alternating with 400m runs and 10 double suitcase KB deadlifts (70/53). I'll analyze this by breaking down the work distribution and pacing. Work Distribution Analysis: - Total rowing: 10,000m (shared between partners) - Each partner rows approximately 5,000m on average - Non-rowing partner does 400m run + 10 KB deadlifts per switch - Estimated 12-15 switches total based on pacing Movement Time Estimates: - 5,000m row per person: Elite 900-1050 sec, Recreational 1200-1500 sec - 400m run: Elite 75-90 sec, Recreational 105-120 sec - 10 KB deadlifts (70/53): Elite 15-20 sec, Recreational 25-35 sec - Each non-rowing cycle: Elite 90-110 sec, Recreational 130-155 sec Pacing Strategy: Partners alternate efficiently, with the rower maintaining steady 2:00-2:30/500m pace while the other partner completes run+deadlifts. The workout ends when 10K is complete AND the final run+deadlift cycle is finished. Fatigue Considerations: - Rowing pace degrades 5-10% over multiple switches - Running pace degrades 10-15% in later rounds - KB deadlifts remain relatively consistent due to light load - Transition time between partners: 5-15 seconds Total Time Calculation: - Elite teams (L9-L10): 18-20 minutes with efficient switches and strong cardio base - Average teams (L5): 26-28 minutes with moderate pacing - Recreational teams (L1-L2): 32-35 minutes with frequent rest and slower transitions No direct anchor match exists, but this resembles endurance partner workouts. The 10K row component is similar to long monostructural work, while the running and deadlifts add metabolic stress without being overly technical. Final targets: L10: 18:00, L5: 26:00, L1: 35:00

Modality Profile

Row and Run are both monostructural cardio movements (2/3 = 67%), while Kettlebell Deadlift is a weightlifting movement with external load (1/3 = 33%). No gymnastics movements present.