Workout Description

Why This Workout Is Hard

This descending rep scheme (120 total reps) combines two cardio-intensive movements with no built-in rest. The row-to-burpee transition repeatedly forces athletes from seated to prone, creating significant cardiovascular strain. While neither movement is technically complex, the continuous nature and high rep count creates substantial metabolic fatigue. Most athletes will complete this in 12-15 minutes of sustained effort.

Benchmark Times for Rowing in the Deep

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): High-volume rowing and burpees create significant cardiovascular demand across 120 total reps. The descending rep scheme allows sustained intensity with minimal rest.
• Stamina (7/10): Repeated burpees tax upper body and leg muscular endurance. Combined with rowing, this tests local muscular stamina across multiple muscle groups.
• Speed (7/10): Quick transitions between movements and fast cycling of burpees are crucial. Descending rep scheme encourages higher intensity.
• Power (4/10): Rowing drive and burpee stand-ups have moderate power demands, but sustained output is more important than explosive power.
• Flexibility (3/10): Basic mobility needed for burpee positions and rowing catch. No extreme ranges of motion required.
• Strength (2/10): Primarily bodyweight movements with light resistance from rowing. No heavy loads or maximal strength requirements.

Movements

• Burpee
• Row

Scaling Options

Reduce total volume by starting at 12 or 10 reps instead of 15. For rowing, reduce calories by 25-33% or substitute 100m runs. For burpees, step-back burpees are acceptable, or reduce range of motion by touching chest to floor only (no jump). Can also alternate between full burpees and step-back burpees. For very deconditioned athletes, consider 3 rounds of 10-7-4 reps.

Scaling Explanation

Scale if you cannot maintain proper burpee form for sets of 7+ when fresh, or if you struggle to maintain 1000+ cal/hr on the rower. The goal is to finish in under 18 minutes while keeping intensity high throughout. Proper burpee mechanics (especially hip extension) should be prioritized over speed. Athletes should be able to speak in short phrases but not hold conversation during middle rounds.

Intended Stimulus

Moderate-length glycolytic workout (12-18 minutes) that combines monostructural cardio with full-body calisthenics. Primary energy system focus is glycolytic with oxidative contribution. The descending rep scheme creates a sustained push while the combination tests both power output and muscular endurance.

Coach Insight

Start at a sustainable pace - the first 2-3 rounds should feel controlled. Break burpees into sets of 5-7 early to preserve form. On the row, focus on powerful leg drive and maintain at least 1000-1200 cal/hr. Don't rush transitions but keep them purposeful. The workout gets mentally easier after round of 10 - use this as a milestone. Consider breaking burpees as: 8-7 on 15/14, 7-6 on 13/12, 6-5 on 11/10, then sets of 4-5 after that.

Benchmark Notes

This workout follows a descending rep scheme (15 to 1) with two movements. Total volume per movement: 120 reps. Analysis using Annie (50-40-30-20-10) as closest anchor since it's also a descending rep scheme with similar total volume (150 reps). Annie benchmarks are L10: 300-360s, L5: 480-600s, L1: 780-960s. Movement breakdown: - Cal Row: ~2s/cal when fresh, increasing with fatigue - Burpees: ~3.5s/rep when fresh, increasing with fatigue Round estimates (including transitions): 15 reps: 90s (15 cals × 2.5s + 15 burpees × 4s) 14 reps: 82s 13 reps: 74s 12 reps: 66s 11-8 reps: ~220s total (increased fatigue) 7-4 reps: ~160s total 3-1 reps: ~60s total Transitions between movements add ~5s per round (75s total) Total for elite (L10): ~360s (6:00) Scaling up for L5: ~600s (10:00) Scaling up for L1: ~1080s (18:00) Slightly slower than Annie due to: 1. Rowing being more taxing than double-unders 2. Burpees being more demanding than sit-ups 3. More frequent transitions between movements Final targets: L10 (Elite): 6:00 / 7:00 (M/F) L5 (Intermediate): 10:00 / 11:30 L1 (Beginner): 18:00 / 20:00

Modality Profile

Row is monostructural (M), Burpee is gymnastics (G). With two movements split across two modalities, this results in a 50/50 split between G and M.

Similar Workouts to Rowing in the Deep

If you enjoy Rowing in the Deep, you might also like these similar CrossFit WODs:

• Open 23.2A (84% similar) - AMRAP in 15 minutes: 5 Burpee Pull-Ups 10 Shuttle Runs (25 ft out, 25 ft back) *Add 10 shuttle runs ...
• Sean Hanley (84% similar) - For Time 2000 meter Row Perform 5 Burpee with Lateral Jump Over the Rower each minute ...
• Jack Stanley (84% similar) - For Time 2,012 meter Run Directly into, 4 Rounds of: 8 Burpees 26 Jumping Lunges 8 Hand Release Pus...
• tttTD30 (84% similar) - AMRAP in 10 minutes 100 meter Row 10 Box Jumps (24/20 in) 200 meter Row 20 Box Jumps (24/20 in) 300...
• Sisson (84% similar) - AMRAP in 20 minutes 1 Rope Climb (15 ft) 5 Burpees 200 meter Run Wear a weight vest (20/14 lb)...
• Row Cindy Row (84% similar) - AMRAP in 20 minutes: 5 Pull-Ups 10 Push-Ups 15 Air Squats 20 Calorie Row...
• Surfer on Acid (84% similar) - “Surfer on Acid” 3 Rounds: 400 Meter Run 21 Burpees...
• AGQ 22.3 (84% similar) - AMRAP in 10 minutes: 1 Rope Climb (15 ft) 2x50 foot Shuttle Runs Then 2 Rope Climbs (15 ft) 4x50 foo...

These WODs similar to Rowing in the Deep share comparable training demands, time domains, and movement patterns.