Workout Description

Why This Workout Is Hard

Finding 2RMs creates significant neuromuscular fatigue, then immediately demands 20 total reps at 85% (which is very heavy) with minimal rest. The partner format provides some recovery, but the combination of maximal testing followed by high-percentage volume work with rowing demands makes this challenging. The 16-minute cap adds time pressure to both strength work and conditioning portion, elevating difficulty beyond typical strength sessions.

Benchmark Times for WOD

• Elite: <6:35
• Advanced: 6:05-5:35
• Intermediate: 5:05-4:35
• Beginner: >2:35

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Finding 2RM in both bench press and deadlift, then working at 85% of those maxes makes this primarily a strength-focused workout.
• Stamina (7/10): High volume of bench press and deadlift reps at 85% 2RM will severely test upper body and posterior chain muscular endurance.
• Endurance (6/10): The 5K total row distance combined with strength work creates significant cardiovascular demand, though broken into manageable segments with partner rest.
• Speed (4/10): 16-minute time cap creates urgency for efficient transitions and rowing splits, but heavy lifting naturally limits cycling speed capabilities.
• Flexibility (3/10): Standard bench press and deadlift mobility requirements, plus rowing position demands moderate hip and shoulder flexibility throughout the workout.
• Power (2/10): Minimal power demand as movements are primarily strength-based grinds, though rowing can have some power component during sprint efforts.

Movements

• Bench Press
• Deadlift
• Row

Scaling Options

Reduce 2RM loads to comfortable working weight if new to maximal lifting. Scale partner loads to 75-80% instead of 85%. Substitute 750m or 500m rows if 1K takes over 4 minutes. Reduce rounds to 3-4 if movement quality degrades. Use dumbbells for bench press if barbell unavailable.

Scaling Explanation

Scale if you cannot maintain proper deadlift hip hinge or bench press path under load. Athletes should complete each lifting set unbroken - if breaking into singles, reduce weight. Target is finishing within 16-minute cap with 2-3 minutes to spare. Prioritize movement quality over hitting exact percentages, especially for newer athletes.

Intended Stimulus

Mixed modal workout combining maximal strength testing with moderate-intensity partner conditioning. The 2RM finds target neuromuscular power and coordination, while the 5 rounds blend strength endurance (85% loads) with aerobic conditioning (1K row). Primary challenge is maintaining lifting technique under fatigue while managing pacing with a partner.

Coach Insight

Take 15-20 minutes for 2RM testing - don't rush. During partner portion, communicate row splits clearly (500m each, 250m swaps, or one person full 1K). Rest 60-90 seconds between lifting sets to maintain bar speed at 85%. The rower should push moderate pace (2:00-2:10/500m) to allow adequate recovery for lifters. Bench press should be touch-and-go, deadlifts reset each rep. Focus on hip hinge initiation on deadlifts when fatigued.

Benchmark Notes

This workout focuses on finding 2RM loads for Bench Press and Deadlift, making it a load-based workout. The partner WOD component is secondary conditioning work. For the strength portion: 2RM Bench Press typically ranges from 135-415 lbs for males, with elite athletes (L10) hitting 415+ lbs, advanced (L8-L9) at 365-395 lbs, intermediate (L5-L7) at 245-305 lbs, and beginners (L1-L3) at 135-215 lbs. 2RM Deadlift ranges from 185-515 lbs, with similar distribution patterns but higher absolute loads. Since this is scored as 'Load', the primary metric is the combined total of both 2RM lifts. Benchmarks calculated as combined total: L1 (290 total = 135 bench + 155 dead), L2 (340 total), L3 (390 total), L4 (440 total), L5 (490 total), L6 (540 total), L7 (590 total), L8 (640 total), L9 (690 total), L10 (740+ total). The 16-minute cap ensures focus remains on maximal load rather than endurance conditioning.

Modality Profile

Bench Press and Deadlift are weightlifting movements (67%), Row is monostructural cardio (33%). Rounded to nearest 10% gives 70% W, 30% M, 0% G.