Workout Description

Why This Workout Is Hard

This workout combines high volume (10 rounds) with skill-demanding movements in a continuous format. The 500m rows will accumulate significant fatigue, making the pull-ups progressively harder due to grip and lat fatigue. Alternating pistols require balance and strength that deteriorates under fatigue, while knees-to-elbows further tax grip and core. The 35-45 minute duration with minimal rest creates substantial cumulative fatigue across multiple movement patterns.

Benchmark Times for WOD

• Elite: <24:00
• Advanced: 27:00-30:00
• Intermediate: 33:00-36:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of pull-ups and knees-to-elbows will severely test upper body pulling stamina and grip endurance.
• Endurance (8/10): Ten rounds of rowing/biking plus bodyweight movements creates significant cardiovascular demand with minimal rest between efforts.
• Flexibility (7/10): Pistols demand excellent ankle and hip mobility, while knees-to-elbows require significant shoulder and thoracic spine flexibility.
• Speed (6/10): Ten rounds require efficient transitions and consistent pacing to maintain output across all movement patterns.
• Strength (4/10): Pistols require significant single-leg strength, while pull-ups and K2E demand moderate relative strength throughout high volume.
• Power (3/10): Rowing/biking has some power component, but overall workout emphasizes sustained effort over explosive movements.

Movements

• Air Bike
• Row
• Pull-Up
• Pistol Squat
• Knees-to-Elbow

Benchmark Notes

This is a high-volume chipper with 10 rounds of mixed cardio and gymnastics movements. Breaking down by movement: 500m Row takes 85-120 sec fresh, 10 Pull-ups take 10-20 sec fresh, 10 Alternating Pistols take 20-30 sec fresh, 10 Knees-to-Elbows take 15-25 sec fresh. Per round fresh time: 130-195 sec. However, significant fatigue accumulates across 10 rounds. Round 1-2: 1.0x multiplier (130-195 sec), Rounds 3-4: 1.1x multiplier (143-215 sec), Rounds 5-6: 1.2x multiplier (156-234 sec), Rounds 7-8: 1.3x multiplier (169-254 sec), Rounds 9-10: 1.5x multiplier (195-293 sec). Adding transitions (5-10 sec between movements, 3-5 sec between rounds) and accounting for set breaking on pull-ups and pistols in later rounds. Total estimated times: Elite (L10): 24-26 min, Advanced (L5): 36-40 min, Recreational (L1): 55-65 min. This workout is similar to high-volume chippers like Angie but with more technical movements and cardio components, justifying longer times. The pistol movement significantly increases difficulty and time requirements compared to standard air squats. Final targets - L10: 24:00, L5: 36:00, L1: 60:00.

Modality Profile

3 Gymnastics movements (Pull-Up, Pistol Squat, Knees-to-Elbow) and 2 Monostructural movements (Row, Bike). With 5 total movements, this breaks down to 60% Gymnastics and 40% Monostructural.