Workout Description

Why This Workout Is Hard

This workout creates significant cardiovascular stress through repeated high-intensity intervals with minimal recovery. The 30-second cap forces athletes to maintain near-maximal effort on rowing, immediately followed by explosive burpee lateral jumps when already fatigued. While 90 seconds rest prevents complete failure, it's insufficient for full recovery across 6 rounds. The combination of forced pacing, continuous high heart rate, and movement interference between rowing and jumping creates substantial fatigue accumulation that will challenge most CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume burpees with lateral jumps after rowing will heavily tax upper body pushing stamina and core endurance across multiple rounds.
• Speed (8/10): 30-second caps demand maximum cycling speed on burpees after completing rowing calories; transition speed between movements is critical.
• Endurance (7/10): Six rounds of 30-second intervals with rowing and burpees creates significant cardiovascular demand, though 90-second rest periods provide some recovery.
• Power (6/10): Explosive burpee jumps and lateral bounds over rower require significant power output, especially when fatigued from rowing.
• Flexibility (4/10): Burpees require full-body mobility from bottom position to jump, while lateral jumps demand hip and ankle mobility over the rower.
• Strength (2/10): Primarily bodyweight movements with minimal external load; rowing provides light resistance but not significant strength demands.

Movements

• Burpee
• Row

Benchmark Notes

This workout consists of 6 rounds with a 30-second work period followed by 90 seconds rest. Each round requires completing 10/8 calories on the rower, then maximum burpees with lateral jumps over the rower back. Since this is scored as 'Reps', we're tracking total burpees completed across all 6 rounds. Movement breakdown per round: - Row 10/8 calories: Elite athletes can complete this in 12-15 seconds, intermediate in 18-22 seconds, novices in 25-30 seconds - Remaining time for burpees: Elite 15-18 seconds, intermediate 8-12 seconds, novices 0-5 seconds - Burpee with lateral jump: More complex than standard burpee, estimate 4-5 seconds per rep for elite, 5-6 seconds for intermediate, 6-8 seconds for novice Round-by-round analysis: Rounds 1-2: Elite can get 3-4 burpees per round, intermediate 1-2, novice 0-1 Rounds 3-4: Fatigue sets in, elite 2-3 burpees, intermediate 1, novice 0 Rounds 5-6: Heavy fatigue, elite 2 burpees, intermediate 0-1, novice 0 Total burpee estimates: - Elite (L9-L10): 16-20 burpees per round early, declining to 2 per round = ~192-210 total - Advanced (L7-L8): 12-16 burpees total across all rounds = ~156-174 - Intermediate (L5-L6): 8-12 burpees total = ~120-138 - Novice (L1-L3): 0-8 burpees total = ~48-84 The 90-second rest periods allow for some recovery but the rowing component becomes increasingly taxing on the cardiovascular system, limiting burpee output in later rounds. Final targets: L10: ~200 reps, L5: ~120 reps, L1: ~50 reps

Modality Profile

Row is monostructural cardio (M), Burpee is a bodyweight gymnastics movement (G). Two modalities split 50/50.