Workout Description

Why This Workout Is Extremely Hard

Four simple movements, but extreme total volume and duration. Across three rounds you’ll cover 3,000 m rowing, 150 burpees, 150 box jumps, and 2,400 m running. Expect 45–75+ minutes for most. There’s no heavy load, yet the sustained aerobic output, repetitive jumping, and accumulation of reps demand high conditioning, resilience, and smart pacing.

Benchmark Times for Small

• Elite: <45:00
• Advanced: 50:00-55:00
• Intermediate: 60:00-70:00
• Beginner: >120:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Long aerobic effort with rowing and running each round. Heart rate stays elevated for a prolonged period, favoring athletes with strong cardiovascular capacity and efficient breathing under steady, sub-threshold work.
• Stamina (9/10): High-rep burpees and box jumps require sustained muscular output in legs, hips, and shoulders. The repeated rounds tax local muscular endurance and consistency more than peak power or strength.
• Speed (4/10): There’s benefit to quick transitions and a steady cadence, but sprinting is penalized by blow-ups later. Moderate, repeatable speed is favored over pure quickness.
• Power (3/10): Box jumps require some explosiveness, but the workout prioritizes sustainable rhythm over maximal power. Most athletes will step down to preserve repeatability and reduce eccentric stress.
• Flexibility (2/10): Basic ranges only: hip and ankle mobility for jumping and landing, and a neutral spine during rowing. No advanced positions or extreme mobility demands are present.
• Strength (1/10): No external load is used. Strength is not a limiting factor; success depends on cardiorespiratory capacity and repeatability of basic bodyweight and monostructural movements.

Movements

• Burpee
• Run
• Box Jump
• Row

Scaling Options

Scale to: 2 rounds for time • 3 rounds with 800 m Row / 600 m Run • 35 Burpees + 35 Box Step-Ups (20/16 in) each round

Scaling Explanation

These options reduce total volume or impact while preserving the movement order and aerobic grind so athletes can keep steady pacing and finish within the intended time domain.

Intended Stimulus

A long, steady grind. Hold an aerobic pace you could maintain for an hour: controlled row, relaxed run, and smooth, unbroken cadence on burpees and box jumps. Keep transitions short, avoid redlining early, and aim for even or slightly negative splits. Breathing, footwork, and consistency matter more than bursts of speed.

Coach Insight

Open at 70–80% effort. Row and run at a pace you could speak a short sentence. On burpees and box jumps, find a metronome-like rhythm and minimize dead time. One tip: Step down every box jump to save your calves and keep moving—no long pauses between reps. Avoid sprinting round one, sloppy landings, or bounding. Missed reps and blow-ups cost minutes.

Benchmark Notes

Times are total finish times in seconds, from beginner (L1) to elite (L9). Aim to land between L4–L6 if you’re a solid intermediate. Use these to guide pacing or choose an appropriate scale so you can complete the work with steady effort in the intended time domain.

Modality Profile

About half the time is spent on bodyweight movements (burpees and box jumps), which dominate muscular fatigue. The remainder is monostructural engine work (row and run). There is no external loading, so weightlifting is absent. Expect a blend of steady cardio and repeatable bodyweight cadence.

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