Full Workout
4 Rounds — 4:00 On / 1:00 Off 300 m Row 10 Deadlifts (185 lb) 10 Burpees Over Bar 10 Pull-ups Max Toes-to-Bar in remaining time Rule: DNF if you fail to complete the required work in any round.
Strategy
Treat the row as a pace setter, not a race. Aim for a split you can repeat across all four rounds — if round 1 row is 5–8 seconds faster than round 4, you started too hot. Break deadlifts early (5/5 or singles after round 2) to protect grip for pull-ups and T2B. Save 45–60 seconds for toes-to-bar each round; any less and your score collapses.
Burpees over bar should be steady — walk in, breathe, no failed reps. Pull-ups: know your break plan before the clock starts. The workout is won in the transitions, not the max-effort T2B at the end.
Scaling
- Reduce deadlift load to 135/95 lb
- Use jumping pull-ups or ring rows
- Replace T2B with hanging knee raises
- Lower the row distance to 250 m if needed
My Result
23 total Toes-to-Bar — 5 reps each round × 4 rounds, plus extra reps.
Why I Recommend It
This WOD forces you to manage pacing under a strict time window. The deadlift and burpee combination raises fatigue quickly, while the pull-ups and max T2B test grip and midline endurance. The DNF rule removes the option to sandbag early rounds — you have to execute every interval.
Common Mistakes
- Sprinting the row. A fast 300 m buys 10 seconds but costs 3–4 pull-up reps later.
- Touch-and-go deadlifts too long. Grip fails before T2B — break early on purpose.
- Skipping the DNF rule. Incomplete rounds should count as a failed test, not a partial score.
- No T2B plan. Athletes who arrive at the bar with 15 seconds left score half of what they could with 50 seconds.