Workout Description

Why This Workout Is Medium

The 5K partner row with 250m switches provides built-in recovery periods, making it manageable aerobic work rather than crushing intensity. Finding a 2RM front squat afterward is challenging but doable since legs get significant rest during partner's rowing intervals. The 35-minute cap is generous for both elements. While each component has moderate demands, the structure prevents severe fatigue accumulation that would elevate difficulty.

Benchmark Times for NEED NAME

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): A 5K row is a significant cardiovascular challenge requiring sustained aerobic output over 15-20 minutes of continuous work.
• Strength (7/10): Finding a 2RM front squat is a near-maximal strength effort requiring high force production under fatigue from rowing.
• Stamina (6/10): Partner format allows brief recovery every 250m, but still demands muscular endurance through the rowing stroke over extended duration.
• Flexibility (4/10): Front squat demands good ankle, hip, and thoracic mobility; rowing requires moderate hip hinge and shoulder flexibility.
• Speed (3/10): Partner transitions every 250m require some urgency, but overall pacing is more important than rapid cycling or sprinting.
• Power (2/10): Rowing has some power component but 5K distance emphasizes steady output; front squat 2RM is strength-focused rather than explosive.

Movements

• Front Squat
• Row

Benchmark Notes

This workout has two components: a 5K partner row (switching every 250m) and finding a 2RM front squat in remaining time, with the primary score being time to complete the 5K row. I'll anchor this against the classic 5K run benchmark: L10 1020-1140 sec, L5 1500-1650 sec, L1 2100-2400 sec. However, this is a PARTNER row with frequent switches every 250m, which creates significant differences from a solo effort. Partner dynamics: The 250m switches (20 total switches in 5K) create rest periods for each athlete - while one rows, the other rests. This should make the overall pace faster than a solo 5K row. However, the transitions every 250m add time and disrupt rhythm. Transition analysis: 20 switches × 3-8 seconds per switch = 60-160 seconds of transition time. Row pacing: Each athlete rows 2500m total (half the distance) with built-in rest periods. This allows for a more aggressive pace than sustained 5K effort. A 250m row split takes 45-75 seconds for most athletes, meaning equal rest periods. Comparing to anchors: Solo 5K row would be similar to 5K run times (1020-1140 sec for L10). Partner format with rest should be 15-20% faster than solo effort, but transitions add back 60-160 seconds. Net effect: roughly 5-10% faster than solo 5K row. Adjusting from 5K run anchor: L10: 1020-1140 sec → partner row 900-1000 sec, L5: 1500-1650 sec → partner row 1300-1400 sec, L1: 2100-2400 sec → partner row 1800-2000 sec. Final targets: L10: 840-900 sec (14:00-15:00), L5: 1320 sec (22:00), L1: 1800 sec (30:00).

Modality Profile

Row is monostructural cardio (M) and Front Squat is a barbell weightlifting movement (W). Two modalities split evenly.