Workout Description

Why This Workout Is Hard

This workout combines high volume rowing (5.5k total) with continuous toes-to-bar under accumulating grip and core fatigue. The descending ladder creates no built-in recovery, forcing athletes to maintain pace as grip deteriorates from repeated T2B. Most average CrossFitters will struggle with unbroken T2B sets after the initial rounds, and the rowing volume becomes increasingly difficult as posterior chain fatigue accumulates. The combination of grip demands and aerobic capacity creates multiple limiting factors.

Benchmark Times for WOD

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Descending ladder format with rowing creates sustained cardiovascular demand over 15-20 minutes with minimal rest between movements.
• Stamina (8/10): High volume single unders (550 total) and toes to bar (100 total) will test grip and core stamina significantly.
• Flexibility (6/10): Toes to bar demands significant shoulder mobility and hip flexion range of motion for proper execution.
• Speed (5/10): Descending format encourages faster cycling as volumes decrease, requiring efficient transitions between three different movement patterns.
• Strength (3/10): Toes to bar requires moderate core and grip strength, but primarily tests strength endurance rather than maximal force.
• Power (2/10): Single unders are low-intensity jumping with minimal explosive demand; toes to bar has some power component but limited.

Movements

• Single Under
• Toes-to-Bar
• Row

Benchmark Notes

This workout is a descending ladder: 100/90/80/70/60/50/40/30/20/10 alternating feet single unders paired with 10 toes-to-bar each round, plus rowing distances that decrease from 1000m to 100m. Total volume: 550 single unders, 100 toes-to-bar, 5500m rowing. I'll analyze this as a time-based chipper workout. Movement breakdown per round: - Single unders: ~0.7-1.0 sec per rep (slower than double-unders due to alternating feet pattern) - Toes-to-bar: 1.5-2.5 sec per rep fresh, degrading with fatigue - Rowing: Standard pacing of 1:50-2:10/500m for moderate intensity Round-by-round analysis: Round 1 (100 SU + 10 T2B + 1000m row): 70-100 sec SU + 15-25 sec T2B + 220-260 sec row = 305-385 sec Round 2 (90 SU + 10 T2B + 900m row): 63-90 sec SU + 18-30 sec T2B + 198-234 sec row = 279-354 sec Round 3 (80 SU + 10 T2B + 800m row): 56-80 sec SU + 20-35 sec T2B + 176-208 sec row = 252-323 sec Rounds 4-6: Progressive fatigue multipliers of 1.1-1.3x, especially on T2B grip strength Rounds 7-10: Significant T2B breakdown, requiring smaller sets with rest Transition times: 3-8 sec between movements, 30-60 sec total per round Fatigue considerations: T2B performance degrades significantly after round 4 due to grip fatigue from rowing. Single unders remain relatively consistent. Rowing pace slows 5-10% in later rounds. Total estimated times: - Elite (L10): 840 sec (14:00) - smooth transitions, minimal T2B breakdown - Advanced (L5): 1320 sec (22:00) - moderate set breaking on T2B, steady rowing - Recreational (L1): 1980 sec (33:00) - significant T2B breakdown, slower rowing pace This workout combines the endurance demand of 5.5K rowing with the grip-intensive challenge of 100 T2B, creating a unique fatigue pattern. The descending ladder provides some relief as volume decreases, but accumulated fatigue still impacts later rounds. Final targets: L10: 840 sec, L5: 1320 sec, L1: 1980 sec

Modality Profile

Single Under and Toes-to-Bar are gymnastics movements (bodyweight coordination and core strength), while Row is monostructural cardio. With 2 gymnastics and 1 monostructural movement, the breakdown is approximately 67% gymnastics and 33% monostructural.