Workout Description

Why This Workout Is Hard

This workout creates significant fatigue accumulation through continuous high-intensity intervals with minimal rest. The 500m row will elevate heart rate substantially before attempting max burpees, while 100 double-unders (a skill movement under fatigue) precedes max push-ups. The 3-minute caps force aggressive pacing with only 10-second recovery between rounds. Most athletes will struggle with movement quality degradation and the demanding cardiorespiratory challenge of back-to-back intervals.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Max rep burpees and push-ups after pre-fatigue from rowing and double unders heavily taxes upper body and core muscular endurance.
• Speed (8/10): Fast transitions between movements and rapid cycling of burpees and push-ups under time pressure are critical for maximizing score.
• Endurance (7/10): Two 3-minute high-intensity intervals with rowing and bodyweight movements create significant cardiovascular demand with minimal rest between rounds.
• Power (6/10): Double unders demand explosive calf and coordination power, while burpees require repeated explosive hip extension from the ground.
• Flexibility (3/10): Lateral burpees require some hip mobility and shoulder range of motion, while other movements need basic positioning.
• Strength (2/10): Primarily bodyweight movements with minimal strength demands; focus is on endurance rather than maximal force production.

Movements

• Lateral Burpee
• Push-Up
• Row
• Double-Under

Benchmark Notes

This workout is scored on total reps of push-ups and burpees completed across 2 rounds. Each round has two 3-minute intervals with 10-second rests. Round 1: 500m row + max lateral burpees over rower. Round 2: 100 double-unders + max push-ups. I'll analyze each component: 500m Row: Elite athletes complete this in 85-95 seconds, intermediates in 100-110 seconds, beginners in 120+ seconds. This leaves varying time for burpees. Lateral Burpees Over Rower: These are slower than regular burpees due to the lateral movement and stepping over equipment. Estimate 4-5 seconds per rep when fresh, 5-6 seconds when fatigued after rowing. Round 1 Burpee Analysis: - Elite (85s row): 95 seconds remaining = ~19 burpees at 5s each - Intermediate (105s row): 75 seconds remaining = ~13 burpees at 5.5s each - Beginner (125s row): 55 seconds remaining = ~9 burpees at 6s each 100 Double-Unders: Elite complete in 50-60 seconds, intermediates in 70-80 seconds, beginners in 90+ seconds (with breaks for missed attempts). Push-Ups Analysis: - Elite (55s DU): 125 seconds remaining = ~80 push-ups at 1.5s each - Intermediate (75s DU): 105 seconds remaining = ~60 push-ups at 1.7s each - Beginner (95s DU): 85 seconds remaining = ~40 push-ups at 2s each Total Rep Calculations: - Elite: 19 + 80 = 99 total reps - Intermediate: 13 + 60 = 73 total reps - Beginner: 9 + 40 = 49 total reps Considering the 10-second rest between intervals provides minimal recovery, and the second round will see some fatigue accumulation, I'm setting benchmarks with slight degradation for Round 2 performance. Final targets: L10: 95+ reps, L5: 65 reps, L1: 15 reps

Modality Profile

Row is monostructural cardio (M). Lateral Burpee, Double-Under, and Push-Up are all bodyweight gymnastics movements (G). With 3 gymnastics movements and 1 monostructural movement, this gives us a 75/25 split, rounded to 50/50 for clean numbers.