Workout Description
Four 3-minute AMRAPs in 21 minutes
AMRAP in 3 minutes
21 Overhead Squats (95/65 lb)
21 Over-the-Rower Burpees
Max-Calorie Row
3 minutes Rest
AMRAP in 3 minutes
18 Overhead Squats (115/80 lb)
18 Over-the-Rower Burpees
Max-Calorie Row
3 minutes Rest
AMRAP in 3 minutes
15 Overhead Squats (135/95 lb)
15 Over-the-Rower Burpees
Max-Calorie Row
3 minutes Rest
AMRAP in 3 minutes
12 Overhead Squats (155/105 lb)
12 Over-the-Rower Burpees
Max-Calorie Row
Why This Workout Is Medium
Overall difficulty lands in the medium range: short, intense 3-minute work bouts with full rests reduce work density, but heavy overhead squats and fast burpees raise complexity and heart rate. Total time domain is 21 minutes, yet only 12 are active work. Expect a strong anaerobic punch, mobility demands, and accumulating fatigue across four sprint intervals.
Training Focus
This workout develops the following fitness attributes:
- Speed (8/10): Each 3-minute window rewards quick cycling, fast transitions, and aggressive rowing to maximize calories after the buy-in work.
- Stamina (7/10): Large, unbroken-to-managed sets of overhead squats and steady burpees test muscular endurance under fatigue across multiple bouts.
- Flexibility (7/10): Strong shoulder, thoracic, and ankle mobility are needed to stabilize the overhead squat with increasing loads while maintaining upright positions.
- Endurance (6/10): Four short intervals with built-in rest create high heart-rate efforts and repeated aerobic re-entry, but the work is more anaerobic-sprint than long, steady cardio.
- Power (6/10): Powerful row strokes and quick burpee pop-ups matter; the overhead squat is controlled, but drive from the hips and legs still helps.
- Strength (5/10): No max lifting, but the 135/95 and 155/105 overhead squats require solid midline and overhead strength to move efficiently when tired.
Movements
- Overhead Squat
- Over-the-Rower Burpee
- Row
Scaling Options
Scale to: OHS at 75/55-95/65-115/80-135/95 • Reps 15-12-9-6 each interval • Burpee-over-rower to regular burpee (or step-over) / swap row for bike or ski
Scaling Explanation
Scaling reduces load, rep volume, or movement complexity so athletes can reach the row each interval and preserve the sprint stimulus with solid, safe overhead positions.
Intended Stimulus
Treat each 3-minute window like a controlled sprint. Move the overhead squats confidently (ideally unbroken or one quick break), hold smooth, fast burpees, then empty the tank on the rower. Use the 3-minute rest to recover and repeat. Expect high heart rate, burning legs, and shoulders that demand focus on stable positions.
Coach Insight
Pace the buy-in just enough to keep form pristine, then hit the row hard. Aim to arrive at the row with at least 45–75 seconds.
The one thing: Nail your overhead squat setup—wide grip, locked elbows, active shoulders, and solid bracing.
Avoid blowing up early on burpees or rushing sloppy OHS; bar dumps and no-reps crush your row time.
Benchmark Notes
Score total calories rowed across all four AMRAPs. The overhead squats and burpees act as a buy-in each interval; remaining time is spent sprinting on the rower. Use the levels to gauge pacing and loading so you reach the row consistently and accumulate calories.
Modality Profile
Most time is spent rowing (monostructural), with substantial bodyweight work from burpees and a smaller, high-demand dose of weightlifting via overhead squats. Expect roughly 40% monostructural, 35% gymnastics, and 25% weightlifting when considering typical pacing and time allocation per interval.
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