Workout Description

Benchmark Times for 25:00 - 50:00

• Elite: <6:30
• Advanced: 7:30-8:30
• Intermediate: 9:30-10:30
• Beginner: >18:00

Movements

• Row

Benchmark Notes

This is a 5-round workout with 350m row + 16 alternating pistols per round. Row analysis: 350m row takes 60-85 seconds fresh, using 70 seconds as baseline. Pistol analysis: 16 alternating pistols at 2.5 seconds per rep = 40 seconds fresh. Round-by-round breakdown with fatigue: Round 1 (fresh): 70s row + 40s pistols + 5s transition = 115s. Round 2: 77s row + 44s pistols + 5s transition = 126s (10% fatigue). Round 3: 84s row + 48s pistols + 5s transition = 137s (20% fatigue). Round 4: 91s row + 52s pistols + 5s transition = 148s (30% fatigue). Round 5: 105s row + 60s pistols + 5s transition = 170s (50% fatigue on final round). Total baseline time: 115+126+137+148+170 = 696 seconds. Elite athletes can maintain better pacing with less fatigue degradation (10-15% total spread), while recreational athletes experience significant breakdown in later rounds (50-60% total spread). Pistols become particularly challenging under fatigue due to balance and single-leg strength requirements.