Workout Description

Why This Workout Is Very Hard

This workout combines multiple challenging elements: finding a 3RM front squat, then immediately using 65% for high-rep sets without adequate recovery. The continuous structure with no built-in rest, plus the demand for 21 unbroken front squats while fatigued, creates significant strength endurance demands. Adding alternating pistols (high skill) and moderate push press loads under accumulated fatigue makes this accessible only to experienced athletes.

Benchmark Times for WOD

• Elite: <19:30
• Advanced: 20:30-21:30
• Intermediate: 22:30-23:30
• Beginner: >34:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume front squats, toes to bar, pistols, and push press will exhaust muscular endurance across multiple muscle groups.
• Endurance (8/10): Multiple 1K row intervals combined with high-rep barbell and gymnastics work creates significant cardiovascular demand over extended duration.
• Strength (7/10): 3RM front squat test plus loaded movements at 65-70% creates substantial strength demands throughout the workout.
• Flexibility (6/10): Toes to bar, pistols, and front rack positions require significant shoulder, hip, and ankle mobility to execute properly.
• Speed (5/10): 21-15-9 descending ladder format encourages steady pacing with some urgency, but volume limits pure speed cycling.
• Power (4/10): Push press and explosive rowing portions provide moderate power demands, though not the primary focus of this workout.

Movements

• Front Squat
• Toes-to-Bar
• Row
• Alternating Pistol
• Push Press

Scaling Options

Reduce front squat load to 55-60% of 3RM if technique breaks down. Scale toes to bar to hanging knee raises or V-ups. Replace pistols with single-leg box step-ups or goblet squats. Reduce push press to 60/40% bodyweight. Consider reducing row distance to 750m if workout exceeds 35 minutes. Advanced athletes can increase front squat percentage to 70%.

Scaling Explanation

Scale if you cannot maintain proper front rack position or squat depth under fatigue, or if you cannot perform 5+ consecutive toes to bar. Priority is maintaining movement quality over intensity. Target completion time is 25-35 minutes. If approaching 40+ minutes, reduce volumes by 25%. Scale pistols if you cannot perform them with control - single-leg strength development is more important than the specific movement.

Intended Stimulus

Mixed modal workout targeting strength endurance and aerobic capacity. 25-35 minute time domain combining heavy strength work with sustained cardio intervals. Primary challenge is maintaining front squat technique under fatigue while managing large rowing volumes. Tests glycolytic and oxidative energy systems with significant grip and core demands from toes to bar volume.

Coach Insight

Pace the 1K rows at moderate intensity (2:10-2:20/500m) to preserve legs for squats. Break front squats early - never go to failure. Consider 11-10, 8-7, 5-4 rep schemes. Toes to bar will be the bottleneck - break into small sets immediately. For pistols, alternate legs each rep to prevent single-leg fatigue. Push press should feel moderate - use leg drive aggressively. Transition quickly between movements but pace the rows to recover.

Benchmark Notes

This complex workout has two main parts with strength and metcon elements. Part 1: 10 min to find 3RM Front Squat (assume 8-10 attempts, 60-90 sec rest between), then 21-21-1K/15-15-1K/9-9 Front Squats and Toes-to-Bar with rowing. Part 2: 21-21-1K/15-15-1K/9-9 Alternating Pistols and Push Press with rowing. Breakdown: Front Squats at 65% 3RM - Round 1: 21 reps x 2.5 sec = 53 sec, Round 2: 15 reps x 2.7 sec = 41 sec (fatigue), Round 3: 9 reps x 3 sec = 27 sec. Toes-to-Bar - Round 1: 21 reps x 2 sec = 42 sec, Round 2: 15 reps x 2.2 sec = 33 sec, Round 3: 9 reps x 2.5 sec = 23 sec. 1K Rows: 3 total x 210 sec average = 630 sec (slight fatigue accumulation). Pistols - Round 1: 21 reps x 2.5 sec = 53 sec, Round 2: 15 reps x 2.7 sec = 41 sec, Round 3: 9 reps x 3 sec = 27 sec. Push Press at 70%/55% BW - Round 1: 21 reps x 2.2 sec = 46 sec, Round 2: 15 reps x 2.4 sec = 36 sec, Round 3: 9 reps x 2.6 sec = 23 sec. Additional 1K Rows: 3 x 220 sec = 660 sec (more fatigue). Transitions between movements: 6 transitions x 8 sec = 48 sec average. Rest between parts: 60 sec. Total base time: 600 + 53 + 42 + 210 + 41 + 33 + 210 + 27 + 23 + 210 + 60 + 53 + 46 + 220 + 41 + 36 + 220 + 27 + 23 + 220 + 48 = 1533 sec for elite. Applied fatigue and skill degradation for different levels, with recreational athletes taking 30-35% longer due to movement inefficiency and longer rest periods.

Modality Profile

5 movements total: Front Squat (W), Toes-to-Bar (G), Row (M), Alternating Pistol (G), Push Press (W). Weightlifting dominates with 3/5 movements (60%), while Gymnastics and Monostructural each have 1/5 movements (20% each).