Workout Description

Why This Workout Is Easy

This workout features light bodyweight movements with built-in recovery through partner switching. The 1K row alternates every 250m, pass-throughs switch every 5 reps, providing natural rest periods. The 400m run together offers additional recovery. With 16 minutes and minimal skill requirements, most athletes can maintain a steady pace without significant fatigue accumulation or need for scaling.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): 16-minute AMRAP with continuous rowing and running creates significant cardiovascular demand, testing aerobic capacity throughout the workout duration.
• Stamina (6/10): Moderate volume of pass throughs and sustained rowing efforts challenge muscular endurance, though partner switching allows brief recovery periods.
• Speed (6/10): Partner transitions, rowing switches every 250m, and pass through handoffs require efficient movement patterns and quick changeovers.
• Flexibility (4/10): Pass throughs require shoulder mobility and thoracic extension; rowing demands hip hinge flexibility for proper positioning.
• Strength (2/10): Minimal strength demand with bodyweight pass throughs and cardio movements; primarily tests strength endurance rather than maximal force.
• Power (2/10): Limited explosive demand; rowing has some power component but overall focus is sustained output rather than explosive movements.

Movements

• Row
• Run
• PVC Passthrough

Benchmark Notes

This is a 16-minute partner AMRAP with three movements per round: 1K row (switching every 250m), 20 pass throughs (switching every 5 reps), and 400m run (both partners). Each round breakdown: 1K Row - With partner switching every 250m, this creates 4 segments of 250m each. Elite rowers can maintain ~1:40/500m pace (200 sec total), intermediate ~2:00/500m (240 sec), recreational ~2:20/500m (280 sec). Partner coordination adds 5-10 seconds per switch (3 switches = 15-30 sec). Total row time: 215-310 seconds. 20 Pass Throughs - Simple movement at ~1 sec per rep fresh, switching every 5 reps creates 3 switches. With partner coordination: 25-35 seconds total. 400m Run - Both partners running together. Elite: 75-90 sec, intermediate: 90-110 sec, recreational: 110-140 sec. Total round times: Elite 315-435 sec (5:15-7:15), Intermediate 355-485 sec (5:55-8:05), Recreational 415-585 sec (6:55-9:45). In 16 minutes (960 seconds): Elite athletes complete 2.2-3.0 rounds, intermediate 2.0-2.7 rounds, recreational 1.6-2.3 rounds. Fatigue considerations: Round 2 adds 10-15% time due to accumulated fatigue from rowing and running. Round 3+ becomes significantly harder with 20-30% slower times. This workout is most similar to Helen (3 rounds: 400m run, 21 KB swings, 12 pull-ups) but in AMRAP format with partner elements. Helen L10: 7:30-8:30, L5: 10:30-11:30, L1: 15:00-18:00. Scaling for partner format and longer row vs KB swings: elite partners should complete 6-7 rounds, intermediate 4-5 rounds, recreational 2-3 rounds. Final targets - L10: 6.8 rounds, L5: 4.8 rounds, L1: 2.5 rounds.

Modality Profile

Row and Run are both monostructural cardio movements (2/3 = 67%), Pass Through is a gymnastics bodyweight movement (1/3 = 33%), no weightlifting movements present