Workout Description

Why This Workout Is Medium

This workout combines three moderate-intensity movements with built-in rest, creating manageable fatigue accumulation. The 1-minute work periods prevent complete exhaustion on any single movement, while the rest allows partial recovery. Row-burpees-double-unders hits different energy systems without severe interference. Most average CrossFitters can maintain steady output across all 6 rounds. The 24-minute duration and varied movements make it challenging but accessible.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Six rounds of continuous work with minimal rest creates significant cardiovascular demand, testing aerobic capacity and heart rate recovery between intervals.
• Stamina (7/10): High-volume burpees and double-unders combined with rowing calories will challenge muscular endurance, especially in shoulders, legs, and grip strength.
• Speed (7/10): One-minute intervals demand fast cycling and quick transitions between movements to maximize reps; speed directly correlates with total score.
• Power (6/10): Double-unders are explosive ankle movements, burpees have jump component, rowing requires powerful hip drive for calorie accumulation.
• Flexibility (3/10): Burpees require hip flexion and shoulder mobility, double-unders need ankle flexibility, rowing demands hip hinge and shoulder range.
• Strength (2/10): Primarily bodyweight movements with rowing resistance; minimal maximal strength demands, more about strength endurance under fatigue.

Movements

• Burpee
• Row
• Double-Under

Scaling Options

Row: Reduce to 45 seconds or substitute 200m run. Burpees: Step back/up instead of jumping, remove push-up, or reduce to 45 seconds. Double-unders: Substitute single-unders (2:1 ratio), practice attempts, or 30 seconds of jumping jacks. Add extra 30 seconds rest if needed.

Scaling Explanation

Scale if you can't maintain movement for the full minute or if double-unders are less than 50% successful. Priority is maintaining intensity and movement quality over hitting Rx movements. Target is completing each minute with 10-15 seconds of continuous work remaining.

Intended Stimulus

Moderate-intensity glycolytic conditioning lasting 18 minutes total. Tests ability to maintain consistent output across multiple energy systems while managing fatigue accumulation. Primary challenge is pacing and mental resilience through repetitive intervals.

Coach Insight

Aim for 80-85% effort on each working minute to maintain consistency across all 6 rounds. Row at sustainable pace (don't sprint early rounds). Keep burpees steady - step back/up if needed to maintain rhythm. Double-unders should be unbroken sets of 20-30 reps. Use the rest minute fully - walk around, shake out arms, prepare mentally for next round. Track reps each round to identify drop-off patterns.

Benchmark Notes

This is a 6-round total reps workout with 1 minute each of rowing (calories), burpees, and double-unders, plus 1 minute rest between rounds. I'll analyze each movement per round and apply fatigue multipliers. Movement breakdown per round (fresh state): - Rowing calories: Elite 18-20 cal/min, Intermediate 12-15 cal/min, Recreational 8-12 cal/min - Burpees: Elite 20-25/min, Intermediate 12-18/min, Recreational 8-12/min - Double-unders: Elite 120-150/min, Intermediate 80-100/min, Recreational 40-60/min Fatigue considerations across 6 rounds: - Rounds 1-2: 1.0x multiplier (fresh) - Rounds 3-4: 1.1-1.2x fatigue - Rounds 5-6: 1.2-1.3x fatigue - Movement interference: Burpees after rowing affects grip/shoulders, double-unders after burpees affects coordination Calculated totals by level: L10 (Elite): (20+25+150) × 6 rounds × 0.95 fatigue factor = ~445 reps L5 (Intermediate): (14+15+90) × 6 rounds × 0.85 fatigue factor = ~305 reps L1 (Recreational): (10+10+50) × 6 rounds × 0.75 fatigue factor = ~190 reps This workout is similar to Fight Gone Bad in structure (multiple movements, timed intervals, total reps scoring). FGB anchor shows L10: 430-500 reps, L5: 300-340 reps, L1: 180-220 reps. My calculations align well with these anchors, confirming the benchmark ranges. Final targets: L10: ~420 reps, L5: ~300 reps, L1: ~180 reps

Modality Profile

Row is monostructural cardio (M), while Burpee and Double-Under are both bodyweight gymnastics movements (G). With 2 out of 3 movements being gymnastics, the breakdown is approximately 67% G, 33% M, 0% W.

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