Workout Description

Why This Workout Is Hard

This workout combines moderate weight thrusters with high volume over 4 rounds, creating significant fatigue accumulation. The 1k row pre-fatigues legs and lungs before 20 unbroken or minimally broken thrusters, while double-unders demand coordination under fatigue. The continuous nature with no built-in rest, plus the compound effect of rowing into leg-dominant thrusters, elevates this beyond typical medium difficulty. Most athletes will need multiple thruster breaks by round 3-4.

Benchmark Times for WOD

• Elite: <16:30
• Advanced: 18:00-19:30
• Intermediate: 21:00-22:30
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume thrusters (80 total) and double unders (120 total) will severely test muscular endurance, especially with grip and shoulder fatigue accumulation.
• Endurance (8/10): Four rounds of 1k rows creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the workout with minimal recovery between efforts.
• Speed (7/10): Fast transitions between high-skill movements like double unders and thrusters are crucial, with minimal rest time available across four demanding rounds.
• Power (6/10): Thrusters are explosive hip-to-overhead movements, double unders require rapid coordination and power, though rowing is more steady-state aerobic work.
• Strength (4/10): Moderate thruster load at 95/65 pounds requires decent strength but emphasizes strength endurance over maximal force production capabilities.
• Flexibility (4/10): Thrusters demand good overhead and hip mobility, while double unders require basic coordination. Rowing needs moderate hip and ankle flexibility.

Movements

• Row
• Thruster
• Double-Under

Scaling Options

Reduce thruster weight to 75/55 or 65/45 lbs. Scale row to 800m or 750m per round. Substitute 60 single unders for double unders. Reduce to 3 rounds if needed. Beginner option: 15 thrusters with PVC pipe or light dumbbells.

Scaling Explanation

Scale if you cannot perform 10+ unbroken thrusters at prescribed weight when fresh, or if double unders take longer than 2 minutes. Priority is maintaining movement quality and consistent pacing across rounds. Target 6-9 minutes per round. Scale weight before volume to preserve the intended aerobic stimulus.

Intended Stimulus

Moderate to long duration workout targeting oxidative capacity with glycolytic intervals. 25-35 minute time domain focusing on aerobic power and muscular endurance under fatigue. Primary challenge is maintaining consistent pace across all four rounds while managing leg fatigue from rowing and thrusters.

Coach Insight

Pace the row at 80-85% effort to preserve legs for thrusters. Break thrusters early and often - consider 10-5-5 or 8-6-6 to avoid failure. Focus on cycling through thrusters with consistent rhythm rather than big sets. Keep double unders unbroken or maximum 2 sets. Rest 60-90 seconds between rounds to maintain quality movement. The row will feel easy early but becomes the limiter in later rounds.

Benchmark Notes

This is a 4-round workout with 1000m row, 20 thrusters (95/65), and 30 double unders per round. Round 1 (fresh): 1000m row = 210 sec, 20 thrusters = 50 sec (2.5 sec/rep), 30 double unders = 20 sec, transitions = 15 sec, total = 295 sec. Round 2 (1.05x fatigue): Row = 220 sec, thrusters = 53 sec, DU = 21 sec, transitions = 15 sec, total = 309 sec. Round 3 (1.15x fatigue): Row = 242 sec, thrusters = 58 sec, DU = 23 sec, transitions = 15 sec, total = 338 sec. Round 4 (1.25x fatigue): Row = 263 sec, thrusters = 63 sec, DU = 25 sec, transitions = 15 sec, total = 366 sec. Total baseline time: 1308 sec (21:48). Applied scaling for skill levels with elite at 990 sec (16:30) and beginner scaled at 1980 sec (33:00).

Modality Profile

Row is monostructural cardio (M), Thruster is a weighted barbell movement (W), and Double-Under is a bodyweight coordination skill (G). With three movements spanning all three modalities, the breakdown is approximately 33/33/34.