Workout Description
AMRAP in 20 minutes
1,000 meter Row
50 GHD Sit-Ups
500 meter Row
25 V-Ups
Why This Workout Is Hard
Long endurance test with rowing and core work
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): AMRAP in 20 minutes of: 1000m Row, 50 GHD Sit-Ups, 500m Row, 25 V-Ups. This is a long endurance test focused on rowing capacity and high-volume, challenging core work.
- Stamina (8/10): Sustained rowing for significant distances (1000m then 500m per round) will tax full-body cardiovascular and muscular stamina. 50 GHDs and 25 V-Ups per round will severely test core and hip flexor endurance.
- Speed (5/10): Maintaining a strong, consistent rowing pace and cycling efficiently through GHDs and V-Ups is key for maximizing rounds in this long AMRAP. Pacing is crucial.
- Power (4/10): Rowing for pace involves consistent power output per stroke. The core movements are less power-focused.
- Strength (3/10): GHD Sit-Ups and V-Ups require good core strength, but the WOD is primarily an endurance test. Rowing involves leg drive strength endurance.
- Flexibility (3/10): Requires spinal/hip flexor mobility for GHDs and V-Ups. Basic rowing mechanics.
Modality Profile
A couplet of a weightlifting movement (Squat Cleans) and a monostructural movement (Bar Facing Burpees), testing strength and engine.
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