Workout Description
Why This Workout Is Hard
This workout combines high volume (90 total burpees) with sustained aerobic work (2400m running + 1600m rowing) across 2 rounds. The burpees create significant fatigue accumulation, but they're strategically placed after each cardio block when legs are already fatigued. The continuous nature with minimal built-in recovery, combined with the sheer volume of burpees, pushes average athletes into the Hard category. Most will complete it, but with noticeable struggle in round 2.
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Two rounds of sustained running and rowing with burpees creates significant cardiovascular demand. The 400m, 800m, and 1200m running/rowing intervals stress aerobic capacity throughout.
- Stamina (7/10): High volume of burpees (60 total) combined with running and rowing demands sustained muscular output. Fatigue accumulates across rounds, testing ability to maintain effort.
- Speed (6/10): For-time format demands quick transitions between movements and steady pacing. Burpee cycling speed and running/rowing pace directly impact total time. Minimal rest between efforts.
- Power (4/10): Burpees contain explosive components (jump), but fatigue and high volume reduce power output. Running and rowing are steady-state efforts, not explosive movements.
- Flexibility (3/10): Burpees require moderate shoulder and hip mobility. Running and rowing demand basic range of motion. No extreme flexibility requirements present in this workout.
- Strength (2/10): Burpees and running/rowing are primarily bodyweight and endurance-based. Minimal maximal strength demand; focus is on relative strength endurance rather than force production.
Movements
- Air Bike
- General Mobility
- Burpee
- Run
- Row
Modality Profile
Workout contains 2 unique movements: Burpees (Gymnastics - bodyweight movement) and monostructural cardio (400m run, 800m row, 1200m AA/assault bike). The burpees are repeated throughout but count as one movement type. Monostructural movements (run, row, bike) are repeated but represent one modality. 50/50 split between Gymnastics and Monostructural.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 8/10 | Two rounds of sustained running and rowing with burpees creates significant cardiovascular demand. The 400m, 800m, and 1200m running/rowing intervals stress aerobic capacity throughout. |
| Stamina | 7/10 | High volume of burpees (60 total) combined with running and rowing demands sustained muscular output. Fatigue accumulates across rounds, testing ability to maintain effort. |
| Strength | 2/10 | Burpees and running/rowing are primarily bodyweight and endurance-based. Minimal maximal strength demand; focus is on relative strength endurance rather than force production. |
| Flexibility | 3/10 | Burpees require moderate shoulder and hip mobility. Running and rowing demand basic range of motion. No extreme flexibility requirements present in this workout. |
| Power | 4/10 | Burpees contain explosive components (jump), but fatigue and high volume reduce power output. Running and rowing are steady-state efforts, not explosive movements. |
| Speed | 6/10 | For-time format demands quick transitions between movements and steady pacing. Burpee cycling speed and running/rowing pace directly impact total time. Minimal rest between efforts. |
2RFT:400 meter run15 burpees800 meter row15 burpees 1200 meter AA15 burpees 10 burpees SOPPsoRite