3 ROUNDS:3 Minute CAP:500m RowAMRAP in remaining time:10 Alternating Reverse Lunges (135/95)*6 Lateral Barbell BurpeesREST 1 Minute*Barbell in Front Rack Position
Movements
Row
Alternating Reverse Lunge
Lateral Burpee Over Bar
Benchmark Notes
This is a 3-round workout with 3-minute caps per round. Each round: 500m row + AMRAP of 10 alternating reverse lunges (135/95) + 6 lateral barbell burpees in front rack position. Round 1 (fresh): 500m row takes 90-105 seconds for most athletes, leaving 75-90 seconds for AMRAP. In remaining time, athletes can complete 10 lunges (15-20 seconds) + 6 burpees (30-36 seconds) = 45-56 seconds total, allowing 1-2 full cycles (16-32 reps). Round 2 (fatigue 1.1-1.2x): Row slightly slower (95-115 seconds), AMRAP movements 15-20% slower, expect 1-1.5 cycles (16-24 reps). Round 3 (fatigue 1.2-1.3x): Row takes 100-120 seconds, movements significantly slower with grip fatigue from front rack hold, expect 0.5-1 cycle (8-16 reps). Total reps across 3 rounds: Elite athletes (L10) can maintain pace and complete 180+ reps, while beginners (L1) may only complete partial rounds totaling 45 reps. The front rack position creates significant grip and core fatigue affecting performance in later rounds.
3 ROUNDS:3 Minute CAP:500m RowAMRAP in remaining time:10 (135/95)*6 Lateral Barbell BurpeesREST 1 Minute*Barbell in Front Rack Position
Difficulty:
N/A
Modality:
Your Scores:
Performance Levels
L1
L2
L3
L4
L5
L6
L7
L8
L9
L10
RookieNoviceIntermediateAdvancedPro/Elite
This is a 3-round workout with 3-minute caps per round. Each round: 500m row + AMRAP of 10 alternating reverse lunges (135/95) + 6 lateral barbell burpees in front rack position. Round 1 (fresh): 500m row takes 90-105 seconds for most athletes, leaving 75-90 seconds for AMRAP. In remaining time, athletes can complete 10 lunges (15-20 seconds) + 6 burpees (30-36 seconds) = 45-56 seconds total, allowing 1-2 full cycles (16-32 reps). Round 2 (fatigue 1.1-1.2x): Row slightly slower (95-115 seconds), AMRAP movements 15-20% slower, expect 1-1.5 cycles (16-24 reps). Round 3 (fatigue 1.2-1.3x): Row takes 100-120 seconds, movements significantly slower with grip fatigue from front rack hold, expect 0.5-1 cycle (8-16 reps). Total reps across 3 rounds: Elite athletes (L10) can maintain pace and complete 180+ reps, while beginners (L1) may only complete partial rounds totaling 45 reps. The front rack position creates significant grip and core fatigue affecting performance in later rounds.
