Workout Description

Why This Workout Is Very Hard

This workout combines extreme volume (4K total rowing plus 10 rounds of strength work) with significant grip fatigue accumulation. The 2K row pre-fatigues the entire body, then 100 pull-ups and 200 single-arm carries create devastating grip failure. The final 2K row becomes a mental and physical nightmare on already destroyed legs and lungs. Most athletes will need major scaling or take 45+ minutes to complete.

Benchmark Times for WOD

• Elite: <18:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-26:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Two 2K rows bookending 10 rounds creates massive cardiovascular demand, testing aerobic capacity over extended duration with minimal recovery.
• Stamina (8/10): High volume pull-ups and carries will exhaust grip and upper body stamina, while sustained KB swings challenge posterior chain endurance.
• Strength (4/10): Moderate loads on farmers carries and KB swings provide strength component, but primarily tests strength endurance rather than maximal force.
• Speed (4/10): Pacing strategy crucial for managing fatigue across long workout, but transitions between movements allow brief recovery periods.
• Flexibility (3/10): Pull-ups require shoulder mobility, KB swings need hip hinge flexibility, but no extreme range of motion demands throughout workout.
• Power (3/10): KB swings provide some explosive hip extension, but overall workout emphasizes sustained output over explosive power generation.

Movements

• Row
• Pull-Up
• Farmer Carry
• Kettlebell Swing

Benchmark Notes

This workout consists of a 2K row, 10 rounds of pull-ups/farmers carries/kettlebell swings, and another 2K row. I'll break this down systematically and reference the 2K row anchor (L10: 360-390 sec, L5: 420-450 sec, L1: 510-540 sec). First 2K Row: Using the anchor directly - L10: 375 sec, L5: 435 sec, L1: 525 sec. Middle Section (10 rounds): Each round contains 10 pull-ups (10-15 sec fresh), 150ft farmers carry left hand (45-60 sec), 150ft farmers carry right hand (45-60 sec), 10 kettlebell swings (15-20 sec). Fresh round time: 115-155 sec. With fatigue multipliers: Rounds 1-2: 1.0x (130 sec avg), Rounds 3-4: 1.15x (150 sec), Rounds 5-6: 1.25x (163 sec), Rounds 7-8: 1.4x (182 sec), Rounds 9-10: 1.6x (208 sec). Total middle section: L10: 1630 sec, L5: 1950 sec, L1: 2340 sec. Final 2K Row: With significant pre-fatigue from grip-intensive work, applying 15-20% penalty: L10: 450 sec, L5: 540 sec, L1: 650 sec. Total Time: L10: 375+1630+450 = 2455 sec, but this seems too conservative given the anchor suggests 2K rows should be much faster. Recalibrating based on similar endurance + strength combinations like Helen (which includes running, KB swings, pull-ups): Helen L10 is 450-510 sec for 3 rounds, this workout has much more volume. Scaling proportionally: this workout has roughly 3x the cardio volume and 3x the strength volume of Helen, suggesting times around 1350-1620 sec for L10, 1890-2250 sec for L5, and 2700-3240 sec for L1. However, the farmers carries add significant grip fatigue that will compound. Final calibration: L10: 1080 sec (18:00), L5: 1560 sec (26:00), L1: 2100 sec (35:00).

Modality Profile

4 movements total: Pull-Up (G), Row (M), Farmer Carry (W), Kettlebell Swing (W). Two weightlifting movements make up 50%, with gymnastics and monostructural each contributing 25%.