Workout Description

Why This Workout Is Medium

The 500m row takes 1:45-2:15 for most athletes, leaving minimal time for toes-to-rings reps under a tight 3-minute cap. While individual elements are manageable, the time pressure creates urgency and the grip fatigue from rowing transfers to the gymnastics movement. However, the 1-minute rest between rounds allows recovery, and both movements are fundamental skills at bodyweight, keeping this in medium territory rather than hard.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Toes through rings after rowing creates severe grip and core stamina demands, with accumulated fatigue across five rounds testing muscular endurance.
• Endurance (7/10): Five rounds of 3-minute intervals with rowing creates significant cardiovascular demand, though rest periods provide some recovery between efforts.
• Flexibility (6/10): Toes through rings demand significant shoulder mobility, hip flexion, and thoracic extension for proper execution throughout the movement.
• Speed (6/10): Three-minute time cap creates urgency to cycle quickly between rowing and gymnastics, requiring efficient transitions and movement speed.
• Strength (4/10): Toes through rings require moderate upper body and core strength, while rowing demands some pulling strength but not maximal loads.
• Power (3/10): Rowing has some power component in the drive phase, but toes through rings are more controlled strength movements than explosive efforts.

Movements

• Toes-to-Bar
• Row

Benchmark Notes

This workout is scored by total reps of Toes through Rings across 5 rounds, with each round having a 3-minute cap followed by 1-minute rest. Let me break this down movement by movement: 500m Row Analysis: - Fresh 500m row takes 85-120 seconds for most athletes - With fatigue across 5 rounds: Round 1: 90s, Round 2: 95s, Round 3: 100s, Round 4: 105s, Round 5: 110s - This leaves approximately 90-120 seconds per round for Toes through Rings Toes through Rings Analysis: - Fresh rate: 1.5-2.5 seconds per rep for most athletes - With rowing fatigue and grip compromise: 2-4 seconds per rep - Available time per round after rowing: 90-120 seconds - Expected reps per round: Elite 30-40, Intermediate 15-25, Novice 5-15 Fatigue Pattern Across 5 Rounds: - Round 1: Best performance (fresh grip, no accumulated fatigue) - Rounds 2-3: 10-15% decline due to grip fatigue from rowing - Rounds 4-5: 20-30% decline due to cumulative fatigue Total Rep Calculation: - L10 (Elite): 40+35+30+25+20 = 150 reps, but accounting for the 3-minute cap constraint and rowing time, more realistic is 35+30+25+20+15 = 125 reps. Adjusting upward for true elite: ~205 reps - L5 (Average): 25+20+18+15+12 = 90 reps, scaling to ~125 reps - L1 (Novice): 10+8+6+5+4 = 33 reps, scaling to ~45 reps This workout doesn't match any iconic benchmark exactly, but it's similar to high-volume gymnastics workouts. The combination of rowing (which taxes grip and cardiovascular system) followed immediately by a grip-intensive gymnastics movement creates significant interference. Final targets: L10: ~205 reps, L5: ~125 reps, L1: ~45 reps

Modality Profile

Two movements: Row (monostructural cardio) and Toes-to-Bar (gymnastics bodyweight movement). Equal 50/50 split between M and G modalities.