Workout Description

Why This Workout Is Medium

A long, aerobic couplet with moderate movement complexity (advanced burpees plus basic rowing) and no external loading. The 20–30 minute time domain and steady-state nature keep the power spikes low, while 80 bar-facing burpees add muscular fatigue. Overall density is moderate for experienced athletes, making it a solid but approachable endurance grind for most levels.

Benchmark Times for AGOQ 19.2

• Elite: <22:00
• Advanced: 23:00-24:00
• Intermediate: 25:00-26:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Primary aerobic piece: 4,000 m of rowing drives sustained heart rate with extended time under effort. Success hinges on durable cardio capacity and maintaining output for 20–30 minutes.
• Stamina (7/10): Eighty bar-facing burpees require steady muscular endurance through hips, shoulders, and trunk. Athletes must repeatedly produce submaximal efforts without drop-off.
• Speed (4/10): Some benefit from tighter transitions and efficient burpee cadence, but the long time domain prioritizes sustainable rhythm over sprint speed.
• Flexibility (2/10): Basic ranges: hip/knee flexion for burpees and comfortable rowing positions. No extreme mobility demands beyond solid squat and plank positions.
• Power (2/10): Minimal need for explosive output. The workout rewards smooth, economical movement rather than big power spikes.
• Strength (1/10): No external loading; strength is not a limiter. Bodyweight and erg resistance are modest compared to heavy lifts.

Movements

• Bar-Facing Burpee
• Row

Scaling Options

Scale to: 60 bar-facing burpees + 3000 m row • 80 regular burpees (no bar) + 4000 m row • 60 regular burpees + 3000 m row

Scaling Explanation

Adjusting burpee count, complexity, and rowing distance preserves the long aerobic stimulus while matching current capacity and maintaining steady pacing.

Intended Stimulus

A steady, aerobic grind. Aim for an even, sustainable pace on the burpees, then settle into a controlled rowing split you can hold without fading. Breathing should feel challenging but manageable. You should finish knowing you paced well, not sprinted early and fell apart late.

Coach Insight

Pace the burpees at a smooth, repeatable cadence—think 6–8/10 effort, not a sprint. Then row at a split you can hold plus/minus 2 seconds the entire way. The one tip: lock in breathing rhythm on burpees and carry it to the row. Common mistakes: blasting the first 30 burpees, rowing too hot, and sloppy transitions.

Benchmark Notes

Times represent total finish time from beginner to elite. Hitting 26:00 suggests solid pacing and aerobic capacity. Sub-24:00 indicates strong rowing proficiency and efficient, unbroken burpee rhythm. Newer athletes may bump into the cap; focus on even pacing and consistent technique to avoid early redlining.

Modality Profile

The workout is dominated by monostructural work (row) for the majority of the time, with a significant gymnastics component from the bar-facing burpees. There is no external load, so weightlifting is absent. Time spent will skew roughly 70% rowing and 30% burpees for most athletes.

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