Workout Description

Why This Workout Is Hard

The 20-second AMRAP format creates intense bursts requiring maximum effort with minimal recovery. While 60 seconds rest seems adequate, the combination of high-intensity rowing immediately followed by moderately heavy thrusters (115/75) creates significant metabolic stress. The short work windows force athletes to redline repeatedly, and the thruster weight becomes challenging under accumulated fatigue from the rowing intervals. Most athletes will struggle to maintain intensity across all 4 rounds.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Both rowing and thrusters are explosive movements requiring rapid force production, especially during 20-second all-out efforts.
• Stamina (8/10): The combination of rowing and thrusters in short bursts tests muscular endurance, especially with grip fatigue carrying over between movements.
• Speed (8/10): The 20-second AMRAP format demands maximum cycling speed and quick transitions to accumulate maximum reps in limited time.
• Endurance (7/10): Four rounds of 20-second AMRAPs with 60-second rest creates significant cardiovascular demand through repeated high-intensity intervals.
• Strength (6/10): Thrusters at 115/75 lbs require moderate strength, while rowing demands posterior chain and core strength throughout the intervals.
• Flexibility (4/10): Thrusters demand good overhead mobility and ankle flexibility, while rowing requires hip hinge mechanics and thoracic extension.

Movements

• Row
• Thruster

Benchmark Notes

This workout consists of 4 rounds alternating between 20-second AMRAP rowing for calories and 20-second AMRAP thrusters at 115/75 lbs, with 60 seconds rest between each AMRAP. Total score is combined reps (calories + thrusters). Movement Analysis: - Row calories: In 20 seconds, elite athletes can generate 12-15 calories, intermediate 8-10 calories, beginners 5-7 calories - Thrusters 115/75: This is significantly heavier than Fran weight (95/65). In 20 seconds fresh, elite might manage 12-15 reps, but this load will cause rapid fatigue Round-by-round breakdown: Round 1 (fresh): Row 12-15 cal + Thrusters 12-15 reps = 24-30 total Round 2: Row 11-14 cal + Thrusters 10-13 reps = 21-27 total (fatigue setting in) Round 3: Row 10-13 cal + Thrusters 8-11 reps = 18-24 total (significant fatigue) Round 4: Row 9-12 cal + Thrusters 6-9 reps = 15-21 total (heavy fatigue) The 60-second rest periods provide good recovery but won't fully restore capacity, especially for the heavy thrusters. The alternating format prevents complete muscular failure but cardiovascular and grip fatigue accumulate. Elite total: 78-102 reps, targeting ~90 reps for L10 Intermediate total: 52-68 reps, targeting ~60 reps for L5 Beginner total: 32-44 reps, targeting ~38 reps for L1 Scaling across 9 levels with appropriate gaps between performance tiers, accounting for the high skill and strength demands of heavy thrusters combined with rowing intensity. Final targets: L10: 280+ reps, L5: 200 reps, L1: 120 reps

Modality Profile

Row is monostructural cardio (M) and Thruster is a weighted barbell movement (W). With two modalities present, this creates a 50/50 split between M and W.