Workout Description

Why This Workout Is Hard

This workout combines high volume (550 total single unders, 110 toes to bar, 5.5k rowing) with continuous work and no built-in rest. The descending ladder creates psychological relief but maintains intensity throughout. Toes to bar will become increasingly difficult as grip and core fatigue from rowing, while the rowing volume (20+ minutes for most) creates significant aerobic demand. The combination of volume, duration, and movement interference makes this challenging.

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 volume decreases, but transitions between three movements limit pure speed.
• 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; toes to bar has minimal explosive component; rowing is steady state.

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 applied Rounds 7-10: Significant grip fatigue from T2B affecting rowing, 1.4-1.8x multipliers Transition times: 3-8 sec between movements, 30-60 sec total per round Fatigue considerations: Grip-intensive T2B significantly impacts rowing performance in later rounds. Single unders remain relatively consistent but alternating feet pattern adds complexity. Total estimated times: - Elite (L10): 840 sec (14:00) - efficient transitions, minimal set breaking - Advanced (L5): 1320 sec (22:00) - moderate set breaking on T2B, steady rowing pace - Novice (L1): 1980 sec (33:00) - significant set breaking, slower rowing, longer transitions This workout combines high-volume jumping, grip-intensive gymnastics, and substantial rowing volume, creating a comprehensive test of aerobic capacity and muscular endurance. The descending ladder format provides psychological relief as rounds get shorter. Final targets: L10: 840 sec (14:00), L5: 1320 sec (22:00), L1: 1980 sec (33:00)

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.