Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy loads (95/65) with high-skill movements (pistols) under significant time pressure. The tight time caps force aggressive pacing on rowing, leaving athletes fatigued for technical movements and barbell cycling. The pistol squats will be a major limiting factor for many, requiring scaling. The combination of cardiovascular demand, skill requirements, and moderate loading with minimal rest creates substantial difficulty for the average CrossFitter.

Benchmark Times for Row and Squat(:15 - :55)

• Elite: <8:30
• Advanced: 9:30-10:30
• Intermediate: 11:30-12:30
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Three progressive rowing intervals with decreasing distances and time caps create significant cardiovascular demand, especially when combined with strength movements.
• Stamina (7/10): Alternating pistols, front squats, and thrusters will challenge muscular endurance, particularly in the legs and core throughout the workout.
• Speed (7/10): Time caps create urgency for quick transitions and maintaining pace, especially as distances decrease and intensity must increase each round.
• Flexibility (6/10): Pistols demand significant ankle and hip mobility, while front squats and thrusters require good thoracic spine and shoulder flexibility.
• Power (5/10): Thrusters are inherently explosive, and maintaining power output during rowing intervals under time pressure adds moderate power demands.
• Strength (4/10): Moderate loads at 95/65 lbs for front squats and thrusters, plus bodyweight pistols require decent strength but not maximal effort.

Movements

• Pistol Squat
• Thruster
• Front Squat
• Row

Benchmark Notes

This workout consists of 2 rounds with 3 different time-capped segments each round. Let me break down each segment: Segment 1 (9 min cap): 1500m/1200m Row + 20 Alternating Pistols - 1500m row: Elite 270-300 sec, Intermediate 360-390 sec, Recreational 450-480 sec - 20 alternating pistols: Elite 40-50 sec, Intermediate 60-80 sec, Recreational 100-120 sec - Transition: 5-10 sec - Total per round: Elite 315-360 sec, Intermediate 425-480 sec, Recreational 555-610 sec Segment 2 (6 min cap): 1000m/800m Row + 12 Front Squats (95/65) - 1000m row: Elite 180-210 sec, Intermediate 240-270 sec, Recreational 300-330 sec - 12 front squats: Elite 24-30 sec, Intermediate 36-48 sec, Recreational 60-72 sec - Transition: 5-10 sec - Total per round: Elite 209-250 sec, Intermediate 281-328 sec, Recreational 365-412 sec Segment 3 (3 min cap): 500m/400m Row + 8 Thrusters (95/65) - 500m row: Elite 90-105 sec, Intermediate 120-135 sec, Recreational 150-165 sec - 8 thrusters: Elite 16-20 sec, Intermediate 24-32 sec, Recreational 40-48 sec - Transition: 5-10 sec - Total per round: Elite 111-135 sec, Intermediate 149-177 sec, Recreational 195-223 sec Total for 2 rounds: - Elite (L9-L10): 635×2 = 1270 sec, but with second round fatigue (+15%): ~1460 sec total - Intermediate (L5-L6): 855×2 = 1710 sec, with fatigue: ~1965 sec total - Recreational (L1-L2): 1115×2 = 2230 sec, with fatigue: ~2565 sec total However, the time caps create artificial limits. Many athletes will hit the caps, especially on the longer segments. Elite athletes should complete well under caps, but intermediate and recreational may bump against them. Adjusting for realistic completion times considering caps: - L10: 510 sec (8:30) - completes all work efficiently - L5: 750 sec (12:30) - some cap pressure but completes most work - L1: 1080 sec (18:00) - significant cap pressure, may not complete all work Final targets: L10: 510 sec, L5: 750 sec, L1: 1080 sec

Modality Profile

4 movements total: Row (M), Pistol Squat (G), Front Squat (W), Thruster (W). Two weightlifting movements (50%), one gymnastics (25%), one monostructural (25%).