Workout Description

Why This Workout Is Medium

This workout combines moderate cardiovascular demand with bodyweight movements in a manageable format. The 2-minute work periods with 1-minute rest provide adequate recovery between rounds. While lateral burpees are challenging, the row provides active recovery and the rest periods prevent excessive fatigue accumulation. The 4-round structure creates moderate volume without overwhelming intensity, making it accessible to average CrossFitters while still providing a solid challenge.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Four 2-minute AMRAPs with rowing and burpees create significant cardiovascular demand, though rest periods provide some recovery between rounds.
• Stamina (7/10): Lateral burpees after rowing will test upper body and core stamina as fatigue accumulates across multiple rounds.
• Speed (7/10): AMRAP format demands quick transitions between rowing and burpees, with emphasis on maintaining high cycling speed throughout intervals.
• Power (6/10): Burpees are explosive movements requiring power output, especially when performed at high intensity during AMRAP format.
• Flexibility (4/10): Lateral burpees require hip mobility and coordination, while rowing demands posterior chain flexibility for proper positioning.
• Strength (2/10): Primarily bodyweight movements with minimal external load; rowing provides some pulling strength but not maximal force production.

Movements

• Lateral Burpee
• Row

Benchmark Notes

This workout consists of 4 rounds of 2-minute AMRAPs with 1-minute rest between rounds. Each round involves a 250m row followed by max lateral burpees over the back of the rower. Let me break this down movement by movement: 250m Row Analysis: - Elite athletes: 45-50 seconds - Intermediate athletes: 55-65 seconds - Recreational athletes: 70-85 seconds Lateral Burpees Over Rower Analysis: - These are more complex than standard burpees due to the lateral movement and clearing the rower - Fresh state: 4-5 seconds per rep for elite, 6-7 seconds for intermediate, 8-10 seconds for recreational - With fatigue from rowing and accumulating rounds, expect 20-30% slower times Round-by-Round Breakdown: Round 1 (Fresh): After 45-50s row, elite athletes have 70-75s for burpees = 14-18 reps Round 2: Slight fatigue, after 50-55s row, 65-70s for burpees = 12-16 reps Round 3: Moderate fatigue, after 55-60s row, 60-65s for burpees = 10-14 reps Round 4: High fatigue, after 60-65s row, 55-60s for burpees = 8-12 reps Total Elite Performance: 44-60 burpees across 4 rounds Total Intermediate Performance: 24-36 burpees across 4 rounds Total Recreational Performance: 12-20 burpees across 4 rounds This workout is most similar to interval-based conditioning workouts with mixed modalities. The 1-minute rest allows for partial recovery but fatigue accumulates significantly across rounds. Final Targets: - L10 (Elite): 200+ reps - L5 (Average): 120 reps - L1 (Beginner): 40 reps

Modality Profile

Row is monostructural cardio (M), Lateral Burpee is a bodyweight gymnastics movement (G). Two modalities present results in 50/50 split.