Workout Description

Why This Workout Is Hard

This workout creates significant fatigue accumulation through 10 rounds of continuous work with minimal rest. The 40-second cap forces athletes to maintain high intensity on rowing, immediately transitioning to max thrusters at moderate weight (95/65) while already fatigued. The 1:20 rest provides some recovery but isn't enough to fully reset between rounds. The combination of forced pacing, moderate loading under fatigue, and high volume over 25+ minutes makes this challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Ten rounds of 40-second intervals with rowing and thrusters creates significant cardiovascular demand despite the rest periods.
• Stamina (7/10): High-rep thrusters after rowing will test muscular endurance, especially in shoulders and legs over multiple rounds.
• Flexibility (6/10): Thrusters demand good overhead mobility and ankle flexibility, while rowing requires hip hinge and thoracic extension.
• Power (6/10): Thrusters are inherently explosive movements, and rowing requires powerful hip drive, though fatigue will limit power output.
• Speed (5/10): Fast transitions between rowing and thrusters are crucial, but pacing strategy becomes important over ten rounds.
• Strength (4/10): 95/65lb thrusters require moderate strength but focus shifts to endurance under fatigue rather than maximal loads.

Movements

• Thruster
• Row

Benchmark Notes

This workout is 10 rounds of 40-second intervals with 100m row followed by max thrusters (95/65), with 1:20 rest between rounds. Since it's scored as 'Reps', we're tracking total thruster repetitions across all 10 rounds. Movement breakdown per round: - 100m Row: Takes 18-25 seconds for most athletes (elite closer to 18s, recreational closer to 25s) - Remaining time for thrusters: 15-22 seconds - Thruster pace at 95lbs: Elite can maintain 1 rep per 1.5-2 seconds when fresh Round-by-round analysis: Rounds 1-3 (fresh): Elite athletes can get 10-12 thrusters per round after rowing Rounds 4-6 (moderate fatigue): 8-10 thrusters per round as lactate builds Rounds 7-10 (high fatigue): 6-8 thrusters per round, significant muscular fatigue The 1:20 rest allows partial recovery but not full restoration, so fatigue accumulates significantly. This is similar to Fight Gone Bad in structure but with rowing instead of multiple movements. Using Fight Gone Bad as an anchor (L10: 430-500 total reps across 3 rounds), this workout has more rounds but shorter work periods. Elite athletes should achieve 360-400 total thrusters, intermediate around 240, and beginners around 120. Final targets: L10: ~360 reps, L5: ~240 reps, L1: ~120 reps

Modality Profile

Row is monostructural cardio (M) and Thruster is a weighted barbell movement (W). With two modalities present, this creates a 50/50 split between M and W.