Workout Description

Why This Workout Is Medium

This partner workout combines moderate aerobic volume (2 miles running, 4K rowing) with built-in recovery through partner format. The 4K row split allows rest while partner works, and running together maintains conversational pace. Total time around 25-30 minutes with manageable intensity throughout. No heavy loads or complex skills - purely aerobic endurance at sustainable pace with natural pacing breaks.

Benchmark Times for WOD

• Elite: <20:00
• Advanced: 21:00-22:30
• Intermediate: 24:00-26:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Two miles of running plus 4K rowing creates massive cardiovascular demand, testing aerobic capacity over extended duration with minimal rest.
• Stamina (8/10): Sustained muscular endurance required for continuous running and rowing, with legs bearing the brunt of fatigue accumulation throughout.
• Speed (4/10): Pacing strategy crucial for managing effort across long duration, with partner coordination adding tactical element to speed management.
• Flexibility (3/10): Basic hip and ankle mobility for running, plus shoulder and hip flexibility for rowing stroke mechanics required.
• Strength (2/10): Minimal strength demand as movements are bodyweight running and light resistance rowing, focusing on endurance over force production.
• Power (2/10): Limited explosive demand; primarily steady-state cardio with occasional power application during rowing drive phase.

Movements

• Run
• Row

Benchmark Notes

This is a partner version of the classic 'Jerry' workout (1 mile run + 2K row + 1 mile run), modified with 4K row split between partners. Using classic run and row anchors as foundation: 1 mile run ranges from L10: 270-300 sec to L1: 600-720 sec, and 2K row ranges from L10: 360-390 sec to L1: 510-540 sec. For this workout: 1st mile run together (partner pacing advantage ~5% faster than solo): L10: 260 sec, L5: 390 sec, L1: 600 sec. 2K row each (4K total split): L10: 375 sec, L5: 435 sec, L1: 525 sec. 2nd mile run together (fatigued after rowing, ~10% slower): L10: 285 sec, L5: 430 sec, L1: 660 sec. Transitions between movements: 15-30 sec total. Final totals: L10: 260+375+285+20 = 940 sec, L5: 390+435+430+25 = 1280 sec, L1: 600+525+660+30 = 1815 sec. Adjusting for partner coordination and pacing benefits throughout, final benchmarks: L10: 1200 sec (20:00), L5: 1560 sec (26:00), L1: 2100 sec (35:00).

Modality Profile

Both Run and Row are monostructural cardio movements, resulting in 100% monostructural modality