Workout Description

Why This Workout Is Medium

While 24 minutes is a long time domain, the movements are all accessible with moderate loading. The row provides active recovery, burpees are bodyweight, double-unders allow brief rest between attempts, and lunges with light weight aren't severely limiting. The AMRAP format allows athletes to pace themselves naturally. Most elements complement rather than severely interfere with each other, keeping this in medium territory despite the duration.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): 24-minute AMRAP creates significant cardiovascular demand through continuous movement with rowing intervals and minimal rest opportunities throughout the workout.
• Stamina (7/10): High volume of lateral burpees, double unders, and lunges will test muscular endurance, particularly in shoulders, legs, and core musculature.
• Flexibility (6/10): Lateral burpees require good shoulder mobility, double unders need ankle flexibility, and elevated reverse lunges demand hip and ankle range of motion.
• Speed (6/10): AMRAP format demands efficient transitions between four different movement patterns and maintaining pace across multiple muscle groups for maximum rounds.
• Power (5/10): Double unders require explosive calf power and coordination, while burpees demand some power output, but rowing and lunges are less power-dependent.
• Strength (4/10): Weighted reverse lunges with 53/35lb provide moderate strength demand, while other movements rely primarily on bodyweight resistance.

Movements

• Lateral Burpee
• Alternating Reverse Lunge
• Row
• Double-Under

Scaling Options

Reduce to 20 minute AMRAP. Row 200m instead of 240m. Scale to 8-10 lateral burpees or regular burpees. Sub single unders (96 reps) or penguin taps for double unders. Use bodyweight reverse lunges or reduce dumbbell to 35/25 lbs. Consider 18 lunges instead of 24.

Scaling Explanation

Scale if you cannot maintain movement quality for 20+ minutes or if double unders take longer than 90 seconds per round. Priority is maintaining consistent pace and proper form throughout. Target 3-4 complete rounds with scaling rather than fewer rounds at Rx weight/movements.

Intended Stimulus

Long duration aerobic capacity workout targeting oxidative energy system over 24 minutes. Emphasizes sustained moderate intensity with muscular endurance challenge. Primary focus is conditioning with movement skill maintenance under fatigue.

Coach Insight

Pace for consistency - aim for 4-5 rounds total. Row at 70-75% effort to preserve legs for burpees and lunges. Break lateral burpees into sets of 6-8 early, smaller sets later. Keep double unders in manageable chunks (16-16-16 or 20-14-14). Front foot elevated lunges should be controlled - focus on depth and balance over speed. Rest strategically between movements rather than within them.

Benchmark Notes

This is a 24-minute AMRAP with 4 movements per round totaling 124 total reps. Breaking down per round: Row 240m (45-65 sec fresh, degrades to 55-75 sec with fatigue), 12 Lateral Burpees over rower (48-60 sec fresh, degrades to 60-80 sec), 48 Double Unders (24-36 sec fresh, degrades to 30-50 sec with grip fatigue), 24 Alt FF Elevated Reverse Lunges (24-36 sec fresh, degrades to 30-45 sec). Fresh round time: 141-197 seconds (2.35-3.28 min). Transitions add 10-15 seconds per round. Round 1: ~3.5 min, Round 2: ~3.7 min (1.05x fatigue), Round 3: ~4.0 min (1.15x fatigue), Round 4: ~4.4 min (1.25x fatigue), Round 5: ~4.8 min (1.35x fatigue), Round 6: ~5.3 min (1.5x fatigue), Round 7: ~5.8 min (1.65x fatigue). Elite athletes complete 6+ rounds, advanced 5-6 rounds, intermediate 4-5 rounds, beginners 2-4 rounds. The row-to-burpee transition creates significant cardiorespiratory stress, while double unders after burpees face grip and coordination challenges.

Modality Profile

4 movements total: Lateral Burpee and Double-Under are Gymnastics (bodyweight movements), Row is Monostructural (cyclical cardio), and Alternating Front Foot Elevated Reverse Lunge is Gymnastics (bodyweight). This gives us 3 Gymnastics movements and 1 Monostructural movement, resulting in 75% Gymnastics and 25% Monostructural, rounded to 50/25/25 for clean distribution.