Workout Description

Why This Workout Is Hard

While 2000m row and burpees are fundamental movements, the EMOM burpee requirement creates significant challenge by forcing work when already fatigued. The lateral jump adds complexity and safety concerns as fatigue builds. For an average athlete (7-9 min row), this means 7-9 sets of burpees while maintaining rowing intensity. The forced-pace format prevents strategic pacing or extended recovery.

Benchmark Times for Sean Hanley

• Elite: <6:00
• Advanced: 6:15-6:30
• Intermediate: 6:45-7:00
• Beginner: >9:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): The 2000m row combined with burpees every minute creates sustained cardiovascular demand. The rowing distance requires significant aerobic capacity and pacing strategy.
• Stamina (7/10): Continuous rowing combined with regular burpee intervals tests muscular endurance, particularly in legs, core, and pulling muscles.
• Speed (6/10): Quick transitions required between row and burpees each minute. Maintaining rowing pace while managing burpee intervals tests speed-endurance.
• Power (5/10): Drive phase of rowing and explosive component of burpees require power output, though not maximal due to endurance demands.
• Flexibility (4/10): Burpees require decent hip and shoulder mobility. Rowing demands good ankle, hip, and thoracic spine range of motion.
• Strength (3/10): Moderate resistance from rowing and bodyweight movements. Not maximal strength focused but requires baseline pulling and leg strength.

Movements

• Burpee
• Row

Scaling Options

Reduce row distance to 1000-1500m for beginners. Step-over burpees instead of jumping. Reduce burpee frequency to every 90 seconds or every 2 minutes. For those with limited rowing experience, substitute with 1600m run or 1-mile bike. Can also reduce burpee count to 3 reps per minute while maintaining lateral movement requirement.

Scaling Explanation

Scale if you cannot maintain a sub-2:30/500m row pace or if burpees take more than 20 seconds to complete. Priority is maintaining consistent movement without extended breaks. Target completion time is 12-18 minutes. Scale to preserve intended stimulus of steady-state cardio with regular power bursts. Athletes should be able to speak in short sentences throughout most of the workout.

Intended Stimulus

Moderate-length aerobic conditioning piece (12-18 minutes) with an oxidative energy system focus. The burpee lateral jumps add a power element and test mental toughness through consistent movement requirements. Primary challenge is maintaining steady rowing pace while managing fatigue from the burpee interruptions.

Coach Insight

Start with a sustainable 2k row pace (around 24-26 strokes per minute). Plan to hold this pace +/- 2-3 seconds throughout. For burpees, move quickly but efficiently - you have about 15-20 seconds to complete them each minute. Keep the rower handle in the catch position during burpees to avoid time loss. Common mistake is starting too fast on the row and falling off pace after minute 5. Break the workout into 4x500m segments mentally.

Benchmark Notes

Using the 2K row anchor as primary reference (L10: 360-390s, L5: 420-450s, L1: 510-540s) Base 2000m row time: - Elite: 360-390s - Intermediate: 420-450s - Beginner: 510-540s Burpee lateral jumps over rower (5 reps each minute): - 5-6s per burpee+jump = ~30s per minute - Elite athletes maintain rowing pace while incorporating burpees - Intermediate/beginner athletes lose 2-3s per minute from interruption Total impact of burpees: - Elite (L10): Minimal impact, stays within 360-390s range - Intermediate (L5): +10-15s from interruptions = 420s - Beginner (L1): +20-30s from interruptions = 540s Final benchmarks: Male: L10: 360s (6:00) L5: 420s (7:00) L1: 540s (9:00)

Modality Profile

Row is monostructural (M) cardio, Burpee is gymnastics (G) bodyweight movement. With two movements split across two modalities, breakdown is 50/50.

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