Workout Description

Why This Workout Is Medium

Ghost blends moderate density with two advanced movements (double-under, burpee) and a long, interval-based time domain. Expect roughly 18 minutes of work within a 23-minute clock, with one-minute rests moderating fatigue. The skill demands and aerobic pacing make it challenging, yet the absence of heavy loading keeps overall difficulty in the medium range for most athletes.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Eighteen minutes of total work across intervals keeps the heart rate high. Athletes must sustain steady breathing and cadence through repeated bouts with short rests, emphasizing aerobic conditioning over maximal strength.
• Stamina (7/10): Repeated minutes of burpees and double-unders create muscular fatigue in calves, shoulders, and core. The goal is sustaining output each round without significant drop-off across six cycles.
• Speed (6/10): Transitions are minimal and movements can be cycled quickly, especially double-unders. However, sustaining pace over six rounds limits all-out sprinting, requiring controlled speed instead.
• Power (4/10): Explosiveness helps (aggressive rowing strokes and crisp rope rebounds), but output is primarily sustained rather than maximal. Quick pop on the jump rope and sharp burpee transitions add a power element.
• Flexibility (2/10): Standard ranges of motion: burpee floor contact and full extension, ankle hop for rope work, and upright posture on the rower. Mobility needs are basic and accessible for most athletes.
• Strength (1/10): There is no external loading and minimal maximal force demand. Effort is driven by bodyweight and monostructural output rather than heavy lifting or high-force contractions.

Movements

• Rowing
• Burpee
• Double-Under

Scaling Options

Scale to: Single-Under instead of Double-Under (1:1) • Up-Down instead of Burpee • 40s work/20s rest each station (keep 6 rounds)

Scaling Explanation

These options preserve the interval feel and total work while reducing skill or impact, allowing athletes to keep moving consistently and hit the intended aerobic stimulus.

Intended Stimulus

Steady cardio with repeatable, near-threshold effort. Use the one-minute rest to recover just enough to maintain consistent calories, burpee counts, and unbroken double-unders. Aim for even scores across rounds rather than a hot start that fades. Breathing and rhythm should feel controlled but challenged from round two onward.

Coach Insight

Pace to repeat. Pick sustainable per-minute targets on the rower and burpees, then protect unbroken double-unders. Use the rest to lower heart rate and reset. The one tip: Keep double-unders smooth and unbroken—misses cost more than a slightly slower cadence. Avoid sprinting the first round, long transitions, and sloppy burpee standards. Keep rope tall posture and relaxed shoulders.

Benchmark Notes

Score is total reps (calories count as reps). Beginners often land near 220-340. Intermediates target 400-500 by staying steady and minimizing misses on double-unders. Advanced athletes push 550-650+ with efficient transitions, high-cadence burpees, and strong yet repeatable rowing. More reps reflect better pacing, skill, and aerobic capacity.

Modality Profile

One minute each of burpees (gymnastics) and two monostructural modalities (rowing and jump rope) per round. Across the six rounds, time distribution is roughly one-third gymnastics and two-thirds monostructural, with no external weightlifting involved.

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