Workout Description

Why This Workout Is Easy

This workout features only 20 seconds of work followed by 60 seconds of rest, creating a 1:3 work-to-rest ratio that allows near-complete recovery between efforts. The movements are basic bodyweight exercises that don't interfere with each other. While 7 rounds sounds like a lot, the extremely short work periods and generous rest make this very manageable for average CrossFitters, focusing more on power output than endurance.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume push-ups across seven rounds will heavily tax upper body muscular endurance, while rowing calories demands sustained muscular output.
• Endurance (7/10): Seven rounds of 20-second AMRAPs with 60-second rest creates significant cardiovascular demand through repeated high-intensity intervals targeting aerobic power.
• Speed (7/10): AMRAP format demands maximum speed and cycling efficiency during 20-second work intervals to accumulate maximum reps and calories.
• Power (6/10): Rowing for calories in 20-second sprints requires explosive pulling power, while push-ups demand some power for rapid cycling.
• Strength (3/10): Primarily bodyweight push-ups and rowing resistance provide moderate strength demands but focus is on endurance rather than maximal force.
• Flexibility (2/10): Basic range of motion required for push-ups and rowing position; no extreme mobility demands in this workout.

Movements

• Push-Up
• Row

Benchmark Notes

This workout consists of 7 rounds alternating between 20-second AMRAP rowing for calories and 20-second AMRAP push-ups, with 60-second rest between each AMRAP. Total score is combined reps (calories + push-ups). Breaking down by movement: ROW CALORIES - In 20 seconds, athletes can achieve: Elite 8-10 calories, Advanced 6-8 calories, Intermediate 4-6 calories, Novice 3-4 calories per round. Over 7 rounds with minimal fatigue due to rest periods: Elite 56-70 total calories, Intermediate 28-42 calories, Novice 21-28 calories. PUSH-UPS - In 20 seconds: Elite 15-20 reps, Advanced 12-15 reps, Intermediate 8-12 reps, Novice 5-8 reps per round. Over 7 rounds: Elite 105-140 total push-ups, Intermediate 56-84 push-ups, Novice 35-56 push-ups. COMBINED TOTALS: Elite (L9-L10): 161-210 total reps, Advanced (L7-L8): 140-161 reps, Intermediate (L5-L6): 84-126 reps, Novice (L2-L3): 56-84 reps, Beginner (L1): 35-56 reps. The 60-second rest periods prevent significant fatigue accumulation, so performance should remain relatively consistent across rounds. This is similar to Fight Gone Bad format but with only 2 movements and shorter work periods. Final targets: L10: 392+ reps, L5: 252 reps, L1: 140 reps.

Modality Profile

Row is monostructural cardio (M) and Push-Up is a bodyweight gymnastics movement (G). With two modalities present, this creates a 50/50 split between M and G.