Workout Description

Why This Workout Is Medium

This workout features moderate loads with built-in recovery periods. The 1-minute caps create natural rest between exercises, preventing significant fatigue accumulation. While weighted pull-ups and 50/35lb DB presses require some strength, the low rep counts (3 and 6) and alternating upper body focus with rowing recovery make this manageable. The structure allows athletes to maintain quality movement throughout all 4 rounds without major breakdown.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume pulling and pushing movements with AMRAP segments will heavily tax upper body muscular endurance across multiple rounds.
• Endurance (7/10): Four rounds with rowing intervals and minimal rest creates significant cardiovascular demand, though capped time segments provide some recovery.
• Strength (6/10): Weighted pull-ups and heavy dumbbell floor press require moderate to high strength output, especially when fatigued.
• Speed (6/10): Time caps create urgency for movement transitions and pacing, especially maximizing AMRAP segments within strict time windows.
• Flexibility (3/10): Standard range of motion for pulling, pressing, and rowing movements with no extreme mobility requirements.
• Power (2/10): Primarily strength-endurance focused with minimal explosive movement demands; rowing provides some power component.

Movements

• Weighted Pull-Up
• Ring Row
• Row
• Floor Press
• Push-Up

Benchmark Notes

This is a 4-round circuit with alternating strength and cardio segments, scored by total reps completed. Breaking down each round: 1-minute weighted pull-ups (3 reps) + max ring rows, 2-minute 250m row, 1-minute DB floor press (6 reps) + max push-ups, 2-minute 250m row. The rep-generating segments are the ring rows and push-ups after completing the prescribed strength work. Round 1 analysis: Weighted pull-ups take ~10-15 seconds for 3 reps, leaving 45-50 seconds for ring rows. At 45-degree angle, ring rows are moderately challenging - elite athletes can maintain 1.5-2 sec/rep pace for 25-30 reps. The 250m row takes 45-60 seconds, providing some recovery. DB floor press takes ~15-20 seconds for 6 reps, leaving 40-45 seconds for push-ups. Fresh push-ups at 1-1.5 sec/rep yield 25-35 reps for elite athletes. Fatigue progression: Round 1 yields ~50-65 total reps (25-30 ring rows + 25-35 push-ups). Round 2 sees 10-15% decline due to accumulated fatigue, yielding ~45-55 reps. Round 3 drops another 10-15% to ~40-50 reps. Round 4 shows significant fatigue with 20-25% decline to ~35-45 reps. Total rep calculation: Elite (L9-L10): 280-300 reps, Advanced (L6-L8): 220-260 reps, Intermediate (L4-L5): 180-220 reps, Novice (L1-L3): 120-160 reps. The rowing segments provide active recovery but don't contribute to score, making this primarily a muscular endurance test. Final targets - L10: 300 reps, L5: 200 reps, L1: 120 reps.

Modality Profile

5 movements total: Ring Row and Push-Up are gymnastics (2), Row is monostructural (1), Weighted Pull-Up and Floor Press are weightlifting (2). Distribution: 40% G, 20% M, 40% W.