Workout Description
AMRAP in 20 minutes
1,000 meter Row
50 GHD Sit-Ups
500 meter Row
25 V-Ups
Why This Workout Is Very Hard
Long 20-minute duration with high midline volume (50 GHDs + 25 V-Ups per round) and substantial rowing creates sustained, taxing fatigue. Movements aren’t highly technical, but the GHD volume and abdominal demand challenge recovery and pacing. Fit athletes will push 2+ rounds; poor pacing risks severe core blow-up and significant drop-off.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High-rep midline work under fatigue (50 GHDs and 25 V-Ups per round) demands muscular endurance in hip flexors and abdominals, plus the spinal stabilizers to maintain position during repeated efforts.
- Endurance (8/10): Twenty minutes of steady rowing and cyclical gymnastics taxes the aerobic system. Sustainable pacing and consistent splits are key to maintaining output across multiple long intervals with limited rest.
- Flexibility (5/10): GHD Sit-Ups require comfortable extension through the hip and controlled lumbar range. Adequate hamstring and hip flexor mobility help achieve safe ROM and consistent reps without compensation.
- Speed (5/10): Transitions are few and movements are longer sets, so speed matters mainly in maintaining efficient rowing RPM and consistent, unbroken gymnastics cadence without excessive rest.
- Power (3/10): Rowing allows brief power surges, but success favors sustainable strokes over sprints. Gymnastics reps are controlled rather than explosive, limiting the need for high power output.
- Strength (2/10): No heavy external loading or maximal strength elements. The challenge is not peak force; it’s sustaining submaximal effort and position over time, especially through the trunk and hip flexors.
Scaling Options
Scale to: 800/400 m Row + 35 GHD + 20 V-Ups • 1,000/500 m Row + 30 AbMat Sit-Ups + 20 Tuck-Ups • 20-minute AMRAP: 750/350 m Row + 30 Anchored Sit-Ups + 20 Hanging Knee Raises
Scaling Explanation
Reduces rowing volume and midline difficulty while preserving the aerobic grind and core emphasis so athletes can maintain consistent pacing and safe mechanics for the full 20 minutes.
Intended Stimulus
Steady aerobic grind with a burning midline. Row at a repeatable pace that lets you attack large, controlled sets on the GHD and V-Ups. Avoid early redline; aim for minimal breaks and tight transitions. The core should feel challenged but not cramping—sustainable, repeatable efforts across 20 minutes.
Coach Insight
Pace the first 1,000 m at your sustainable 5k split +3–5 seconds. Keep GHDs in purposeful chunks (e.g., 20-15-15) and row the 500 m slightly faster.
One tip: Row to earn your big sets, but never to the point that it costs you core capacity.
Avoid: huge unbroken GHD sets early, soft midline on sit-ups, and fly-and-die rowing splits.
Benchmark Notes
Scores are total rounds (partial rounds counted by reps). Beginners should aim to complete most of one round. Solid athletes target around two rounds. Advanced and elite athletes can push beyond two and approach three rounds with strong rowing splits and resilient core endurance.
Modality Profile
About half the time is spent on the rower (1,500 m per round), and half on gymnastics core work (GHD Sit-Ups and V-Ups). There is no external weightlifting; the stress alternates between monostructural cardio and demanding midline gymnastics.
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