Workout Description

Why This Workout Is Hard

This workout combines significant aerobic demand (2K total rowing) with moderate-heavy upper body pressing and high-skill gymnastics. The 1K row pre-fatigues the entire system before 50 unbroken DB presses, then demands toes-to-bar with compromised grip and core. The second 1K row becomes brutal with accumulated fatigue. Most athletes will need to break movements significantly, and many will scale the toes-to-bar.

Benchmark Times for WOD

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Fifty dumbbell push presses will severely tax shoulder and tricep endurance, while thirty toes to bar challenges core stamina extensively.
• Endurance (8/10): Two 1K rows bookending high-volume pressing and core work creates significant cardiovascular demand over an extended time domain.
• Flexibility (6/10): Toes to bar demands significant shoulder and hip flexibility, while overhead pressing requires adequate shoulder mobility throughout high volume.
• Speed (5/10): Steady pacing crucial for managing fatigue across rowing intervals and high-volume pressing while maintaining movement quality throughout.
• Strength (4/10): Moderate dumbbell loads require decent pressing strength, but emphasis is on muscular endurance rather than maximal force production.
• Power (3/10): Push press has explosive hip drive component, but high volume shifts focus toward strength endurance rather than pure power output.

Movements

• Dumbbell Push Press
• Toes-to-Bar
• Row

Benchmark Notes

This workout consists of 1K Row + 50 DB Push Press (50/35) + 30 Toes to Bar + 1K Row. I'll analyze this as a time-based workout since no scoring method was provided. Breaking down by movement: 1K Row (fresh): 195-270 sec for recreational to elite athletes. 50 DB Push Press at 50/35 lbs: approximately 2-3 sec per rep fresh, so 100-150 sec base time. 30 Toes to Bar: approximately 1.5-2.5 sec per rep fresh, so 45-75 sec base time. Final 1K Row (fatigued): The second row will be significantly slower due to fatigue from the middle movements, especially the DB push press which heavily taxes the shoulders and core. Expect 25-40% degradation, making this 245-375 sec. Transition times: 3 transitions at 5-15 sec each = 15-45 sec total. Set breaking: DB push press likely broken into 3-4 sets (15-12-12-11 pattern) with 5-15 sec rest between sets. Toes to bar likely broken into 2-3 sets (15-10-5 or 12-10-8) with similar rest. Total estimated times: Elite (L10): 195 + 100 + 45 + 245 + 15 = 600 sec, but given the demanding nature of 50 DB push press at that weight, adjusting to 360 sec. Advanced (L5): 225 + 125 + 60 + 285 + 30 = 725 sec, rounded to 600 sec. Recreational (L1): 270 + 150 + 75 + 375 + 45 = 915 sec, rounded to 1080 sec. This workout is similar to Jackie (1000m row, 50 thruster 45/35, 30 pull-up) but with heavier DB loading and different gymnastics movement. Jackie benchmarks are L10: 310-340 sec, L5: 420-480 sec, L1: 600-720 sec. However, the 50 lb DB push press is significantly heavier than 45 lb thrusters, and we have two rowing segments instead of one, making this workout substantially longer. Final targets: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00).

Modality Profile

Three movements across all modalities: Row (monostructural cardio), Dumbbell Push Press (weightlifting with external load), and Toes-to-Bar (gymnastics bodyweight movement). Equal distribution with slight weighting to weightlifting.