Workout Description

Why This Workout Is Very Hard

This workout combines heavy front squats (155/105) with rowing and max-effort burpee variations across three 5-minute AMRAPs. The front squat weight is significant when fatigued from rowing, and each round ends with different burpee variations that get progressively more technical (BOB to pull-ups). The 2-minute rest between rounds provides some recovery, but the combination of heavy barbell cycling, cardio endurance, and increasing skill demands under fatigue makes this very challenging for the average CrossFitter.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Repeated rounds of rowing, front squats, and varied burpee combinations test muscular endurance across multiple movement patterns and energy systems.
• Endurance (8/10): Three 5-minute AMRAPs with rowing and high-intensity movements create significant cardiovascular demand, even with rest periods between rounds.
• Speed (8/10): Short time domains and max effort burpee variations demand quick transitions and fast movement cycling to maximize reps.
• Power (7/10): Box jumps, burpee pull-ups, and explosive rowing portions require significant power output, especially during max effort portions.
• Strength (6/10): Moderate-heavy front squats (155/105) require significant strength, especially when fatigued from rowing and combined with other movements.
• Flexibility (5/10): Front rack position demands good mobility, while burpee variations and rowing require moderate range of motion throughout.

Movements

• Row
• Front Squat
• Burpee Box Jump
• Burpee Pull-Up

Scaling Options

Row: Reduce to 400/300m or substitute 500m bike erg Front Squats: Scale load to 65-75% of 1RM (115/75 lb or lighter). Can substitute goblet squats Bar-over Burpees: Step-over option instead of jump Burpee Box Jumps: Lower box height (20/16") or step-ups Burpee Pull-ups: Ring rows or banded pull-ups, regular burpees if needed Time: Can reduce to 4-minute AMRAPs with same rest

Scaling Explanation

Scale if unable to complete rowing in under 2:00/1:45, front squats aren't sustainable in sets of 5+, or burpee variations cause significant form breakdown. Priority is maintaining intensity across all three rounds while keeping safe movement patterns. Athletes should finish each 5-min AMRAP with at least 6-8 burpee variations. Scale load/movements rather than rest periods to preserve intended stimulus. Target RPE 8-9/10 by end of each round.

Intended Stimulus

High-intensity glycolytic workout with oxidative elements, targeting 15-20 minute total work time across three 5-minute AMRAPs. Primary focus is on power endurance and lactate tolerance. The rowing provides aerobic base while front squats and varied burpee movements test strength endurance under fatigue. Each round introduces increasing skill demands in the burpee variations.

Coach Insight

Row at 85-90% effort (not all-out) to leave energy for squats and burpees. Break front squats into sets of 5-8 reps early to preserve position. Quick transitions are crucial - have plan for bar/rower setup. For burpee variations, establish sustainable pace in first round (aim for 8-12 reps/min) and try to match or exceed in later rounds. Two-minute rest between rounds is minimal - use it for quick water and mental reset only.

Benchmark Notes

Breaking down this 3-round AMRAP workout: 1. Row 500/400m: ~90s for elite males, ~100s females per round 2. 15 Front Squats: ~35s males, ~40s females at prescribed loads 3. Remaining time for max burpee variations: ~175s males, ~160s females Per round breakdown (elite): - Row + transition: 95s - Front squats + transition: 40s - Leaves ~165s for burpees Burpee output rates: - Bar-over burpees: 12-15 reps/min - Burpee box jumps: 10-13 reps/min - Burpee pull-ups: 8-10 reps/min Elite athletes (L10) can achieve: Round 1: 25-30 burpees Round 2: 22-27 burpees Round 3: 20-25 burpees Total: ~70-80 burpees across all rounds Using Fight Gone Bad as anchor (430-500 reps for L10), but scaling down since this is more intense with heavier loads and complex burpee variations. Projecting L10 male performance around 205-220 total burpees, L5 around 125, and L1 around 45. Female performance typically 10-15% lower on burpee output due to the higher relative loading in the front squats and slightly longer rowing times. Final targets: Male - L10: 205+ / L5: 125 / L1: 45 Female - L10: 195+ / L5: 115 / L1: 35

Modality Profile

Of the 5 movements: Row (M), Front Squat (W), Bar Over Burpee (G), Burpee Box Jump (G), Burpee Pull-Up (G). 3 movements are gymnastics-based (60%), 1 is monostructural (20%), and 1 is weightlifting (20%).