Workout Description

Why This Workout Is Hard

This 18-minute workout creates significant fatigue accumulation through continuous high-intensity intervals with minimal rest. The combination of rowing (legs/lungs), burpees (full body), and double-unders (calves/coordination) hits multiple energy systems simultaneously. While individual movements are manageable, the 1-minute work intervals prevent full recovery, and skill degradation on double-unders under fatigue will challenge most athletes. The relentless pace and movement interference make this demanding.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume bodyweight movements across multiple rounds will exhaust muscular endurance in shoulders, legs, and core with accumulated fatigue.
• Endurance (8/10): Six rounds of continuous work with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the 24-minute workout.
• Speed (7/10): Fast cycling between three different movement patterns with only one minute rest requires quick transitions and sustained high pace.
• Power (6/10): Double-unders are explosive ankle-driven movements, burpees have jump component, rowing requires powerful hip drive for efficient strokes.
• Flexibility (3/10): Burpees require shoulder and hip mobility, double-unders need ankle flexibility, rowing demands hip hinge mobility for proper technique.
• Strength (2/10): Primarily bodyweight movements with rowing resistance; minimal maximal strength demands, more about strength endurance over multiple rounds.

Movements

• Burpee
• Row
• Double-Under

Benchmark Notes

This workout is scored as total reps across three movements over 6 rounds (18 minutes of work + 6 minutes rest = 24 minutes total). I'll analyze each movement separately then combine for total reps. Movement Analysis: - Rowing: Elite rowers can sustain 18-22 cal/min, intermediate 14-18 cal/min, novice 10-14 cal/min. Over 6 minutes: Elite 108-132 cal, Intermediate 84-108 cal, Novice 60-84 cal. - Burpees: Elite can sustain 15-18/min, intermediate 12-15/min, novice 8-12/min. Over 6 minutes: Elite 90-108 reps, Intermediate 72-90 reps, Novice 48-72 reps. - Double-Unders: Elite can sustain 100-120/min, intermediate 80-100/min, novice 50-80/min. Over 6 minutes: Elite 600-720 reps, Intermediate 480-600 reps, Novice 300-480 reps. Fatigue Considerations: The 1-minute rest between rounds helps maintain output but fatigue will accumulate: - Rounds 1-2: 100% output - Rounds 3-4: 95% output (slight decline) - Rounds 5-6: 90% output (noticeable fatigue) Total Rep Calculations: Elite (L9-L10): (120 + 100 + 650) × 0.95 average = ~825 total reps Intermediate (L5-L6): (95 + 80 + 540) × 0.92 average = ~660 total reps Novice (L1-L2): (70 + 60 + 390) × 0.88 average = ~460 total reps This workout is similar to Fight Gone Bad in structure (multiple stations, high rep count) but with different movements and longer duration. FGB anchors show L10: 430-500 reps, L5: 300-340 reps, L1: 180-220 reps for a 15-minute workout. Scaling up proportionally for the longer duration and accounting for the rest periods, I'm targeting higher numbers. Final targets: L10: ~500 reps, L5: ~340 reps, L1: ~180 reps

Modality Profile

Row is monostructural cardio (M), while Burpee and Double-Under are both bodyweight gymnastics movements (G). With 2 out of 3 movements being gymnastics, the breakdown is approximately 67% G, 33% M, 0% W.