Workout Description
6 Rounds for Total Reps in 23 minutes
1 minute of Rowing (calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest
Why This Workout Is Hard
Benchmark. 6 rounds, 1-min stations (Row, Burpees, DUs) w/ rest. Tests consistent output across varied modalities.
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Six rounds of 1-minute max effort intervals on row, burpees, and double-unders, with 1 minute rest, creates a potent high-intensity interval training stimulus, testing cardiovascular recovery and repeated output.
- Stamina (7/10): Sustaining max reps/calories for 1 minute at each station tests muscular endurance for rowing (full body), burpees (full body), and double-unders (calves, shoulders, coordination).
- Power (7/10): Maximizing calories on the rower, reps of burpees, and double-unders in 1-minute windows requires high power output.
- Speed (7/10): Fast cycling of movements within each 1-minute work interval is key to maximizing the score (total reps/calories).
- Strength (2/10): Primarily bodyweight and monostructural cardio; minimal maximal strength required. Focus is on work capacity.
- Flexibility (2/10): Basic range of motion for rowing, burpees, and jumping.
Modality Profile
A triplet of two monostructural movements (Row, DU) and one gymnastics movement (Burpee). Profile: 67% M, 33% G.
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