Workout Description

Why This Workout Is Hard

This workout combines high volume bodyweight movements (500 total reps) with significant rowing bookends, creating substantial fatigue accumulation. The continuous nature with no built-in rest, plus grip fatigue from pull-ups affecting push-ups, and overall muscular endurance demands make this challenging. Most average CrossFitters will need 25-35 minutes and may require scaling the pull-ups or breaking movements into smaller sets.

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

• Push-Up
• Air Squat
• Sit-Up
• Row
• Pull-Up

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. Air squats (100): 100-150 sec, legs somewhat fatigued from rowing. 1K Row #2: Significantly fatigued state, expect 30-40% penalty from fresh times, so 255-350 sec for elite, 350-450 sec for intermediate, 450-600 sec for novice. Total estimated times: Elite (L10): 195 + 125 + 100 + 100 + 100 + 255 + transitions = ~900-1000 sec. Intermediate (L5): 255 + 175 + 130 + 125 + 125 + 400 + transitions = ~1250-1350 sec. Novice (L1): 330 + 250 + 180 + 150 + 150 + 540 + transitions = ~1650-1800 sec. Adding 10-15% for transitions and mental fatigue gives final ranges closely matching Angie anchor with appropriate scaling for the additional 2K of rowing. The rowing bookends add approximately 450-900 seconds depending on fitness level. Final targets: L10: 960-1080 sec, L5: 1350-1500 sec, L1: 2100-2400 sec.

Modality Profile

5 movements total: Row (M), Pull-Up (G), Push-Up (G), Sit-Up (G), Air Squat (G). 4 gymnastics movements (80%) and 1 monostructural movement (20%).