Workout Description

Why This Workout Is Hard

This workout combines high volume (5 rounds of 140 total reps per round) with continuous work across 25-35 minutes. The 1k rows create significant aerobic demand before upper body pulling/pushing movements, leading to cumulative fatigue. Pull-ups after rowing hit pre-fatigued lats, and push-ups follow immediately without recovery. The sheer volume and time domain with minimal rest opportunities between movements makes this challenging for average athletes, though all movements remain fundamental skills.

Benchmark Times for WOD

• Elite: <20:00
• Advanced: 21:00-22:00
• Intermediate: 23:30-25:30
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high volume across all movement patterns - 100 pull-ups, 150 push-ups, 200 sit-ups, 250 squats will exhaust muscular endurance.
• Endurance (8/10): Five rounds of 1k rowing plus high-volume bodyweight movements creates significant cardiovascular demand and tests aerobic capacity throughout.
• Speed (4/10): Pacing strategy crucial for managing fatigue across five long rounds, but not primarily about rapid movement cycling.
• Strength (3/10): Primarily bodyweight movements with medicine ball target, testing relative strength endurance rather than maximal force production.
• Flexibility (3/10): Rowing requires hip hinge mobility, pull-ups need shoulder flexibility, and squats to target demand adequate ankle and hip mobility.
• Power (2/10): Minimal explosive demands; focus is on sustained output rather than rapid force development across all movements.

Movements

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

Benchmark Notes

This workout is very similar to the Angie benchmark (100 pull-up + 100 push-up + 100 sit-up + 100 air squat) but with added rowing and medicine ball targets. Using Angie as the primary anchor: L10: 900-1080 sec, L5: 1320-1500 sec, L1: 1980-2400 sec. Breaking down by round: Round 1 (fresh): 1000m row ~240-270 sec, 20 pull-ups ~25 sec, 30 push-ups ~35 sec, 40 sit-ups ~45 sec, 50 air squats to med ball ~60 sec = ~405-435 sec. Rounds 2-3 apply 1.1-1.2x fatigue multiplier, rounds 4-5 apply 1.2-1.3x. Total fresh time would be ~2025 sec, but with fatigue multipliers: Round 1: 420 sec, Round 2: 462 sec (1.1x), Round 3: 504 sec (1.2x), Round 4: 546 sec (1.3x), Round 5: 588 sec (1.4x) = 2520 sec for recreational level. The rowing component adds significant time compared to Angie, justifying the slower times. Elite athletes can maintain better pacing and smaller fatigue penalties. Transitions between movements add ~10-15 sec per round. Final targets: L10: 1200 sec (20:00), L5: 1530 sec (25:30), L1: 2400 sec (40:00).

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%).