Workout Description

Why This Workout Is Hard

This 20-minute continuous partner AMRAP creates significant fatigue accumulation through multiple demanding elements. The bodyweight bench press represents a heavy load for most athletes, made harder by performing max reps under fatigue from runs/rows. The constant switching between cardio and heavy pressing with no true rest creates compound stress. Most athletes will hit muscular failure on bench press multiple times while maintaining high heart rate throughout.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Twenty minutes of continuous partner work with 400m runs and max calorie rowing creates significant cardiovascular demand and aerobic system stress.
• Stamina (7/10): Max rep bench press and max calorie rowing will rapidly exhaust upper body muscular endurance, especially with minimal recovery between efforts.
• Strength (6/10): Bench press at bodyweight/.75 bodyweight requires significant strength output, though muscular endurance becomes limiting factor over time.
• Speed (5/10): Partner transitions and maintaining pace on runs become crucial, but the max effort portions prevent true speed cycling.
• Power (3/10): Running provides some power demand, but the sustained max effort nature limits explosive output as fatigue accumulates throughout workout.
• Flexibility (2/10): Basic shoulder and hip mobility needed for bench press and rowing positions, but no extreme range of motion demands.

Movements

• Run
• Row
• Bench Press

Scaling Options

Reduce run to 200-300m if 400m takes over 2:30. Scale bench press to 75% bodyweight for men, 50% bodyweight for women, or use dumbbells (35/25 lbs). Substitute push-ups for bench press if needed. For rowing, focus on consistent pace rather than max effort if technique breaks down. Consider 15-minute AMRAP for newer athletes.

Scaling Explanation

Scale if you cannot complete 10+ bench press reps at prescribed weight or if 400m run takes longer than 3 minutes. Priority is maintaining movement quality and consistent effort throughout 20 minutes. Athletes should be able to sustain the pace for the full duration - scale intensity to keep moving rather than taking extended rest periods.

Intended Stimulus

Moderate to high intensity workout targeting both aerobic capacity and muscular endurance. 20-minute time domain emphasizes glycolytic and oxidative energy systems with strength endurance component. Partner format creates natural rest periods while maintaining constant movement, testing ability to sustain effort across multiple modalities.

Coach Insight

Pace the 400m runs at 80-85% effort - too fast and you'll compromise bench press performance. Focus on smooth, controlled bench press reps rather than max speed. Partner on row should maintain steady 70-75% effort to accumulate consistent calories. Communication is key - call out when you're 100m from finishing run so partner can prepare for transition. Keep bench press sets smaller (5-8 reps) to avoid muscular failure. Quick transitions between movements - have bench set up and ready.

Benchmark Notes

This partner workout alternates between running and rowing/bench pressing over 20 minutes. Analysis: Each round consists of Partner A doing 400m run (75-120 sec) while Partner B rows for calories, then both do max bench press. Partners switch roles each round. Round times: 1) Fresh state: 400m run 90 sec, rowing ~20-30 calories, bench press totaling 20-30 reps combined = 50-60 total reps. 2) Fatigue sets in: run slows to 100 sec, rowing decreases to 15-25 calories, bench press drops to 15-25 combined reps = 40-50 total reps. 3-4) Progressive fatigue: 1.2x multiplier, rounds taking 2.5-3 min each = 35-45 reps per round. 5+) Heavy fatigue: 1.4x multiplier, longer rest breaks needed = 25-35 reps per round. Elite athletes complete 6-7 full rounds (420-490 total reps), intermediate athletes 4-5 rounds (280-350 total reps), beginners 3-4 rounds (180-240 total reps). Bench press standard (BW/0.75BW) allows for moderate rep ranges. Transitions between movements add 10-15 seconds per switch.

Modality Profile

3 movements: Run and Row are monostructural cardio (67%), Bench Press is weightlifting with external load (33%)