Workout Description

Why This Workout Is Hard

This workout combines increasing rowing distances with escalating box jump volumes in an AMRAP format. The continuous nature without built-in rest, coupled with the ascending pattern (both distance and reps), creates significant leg fatigue that compounds throughout. While neither movement is technically complex, the combination and format makes pacing crucial. Most athletes will complete 2-3 rounds, with the increasing work requirements making each round substantially more challenging than the last.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Increasing rowing distances combined with box jumps creates significant cardiovascular demand. The 10-minute time cap forces sustained high-intensity aerobic output.
• Stamina (7/10): Ascending rep scheme of box jumps tests leg endurance, while increasing row distances challenge overall muscular stamina.
• Speed (7/10): Quick transitions between rowing and box jumps, plus fast turnover on movements, are crucial for maximizing rounds.
• Power (6/10): Box jumps demand explosive hip extension and vertical power output, while rowing requires power per stroke.
• Flexibility (3/10): Box jumps require moderate hip mobility and ankle dorsiflexion, while rowing needs basic posterior chain flexibility.
• Strength (2/10): Primarily a metabolic conditioning workout with minimal strength demands beyond basic leg strength for box jumps.

Movements

• Box Jump
• Row

Scaling Options

Reduce box height to 20/16 inches or 16/12 inches. Sub step-ups for box jumps if needed. For rowing, can reduce distances by 50m each interval (50m/100m/150m etc). Alternative is to cap box jumps at 20 reps max per round. Time cap can be extended to 12-15 minutes for newer athletes. Consider rowing damper setting 4-6 for smoother pull.

Scaling Explanation

Scale if unable to maintain consistent rowing pace across intervals or if box jumps become unsafe due to fatigue. Signs to scale: significant rowing split time drops, losing jumping coordination, or excessive rest needed between movements. Priority is maintaining steady work rate throughout - better to scale and keep moving than Rx and have long breaks. Target is consistent effort across all rounds with no more than 15-20 seconds rest between movements.

Intended Stimulus

Moderate-length aerobic workout (10-15 minutes) with increasing volume. Primary energy system is oxidative with glycolytic spikes during box jumps. Tests aerobic capacity and leg endurance while managing increasing workload. Mental challenge comes from longer rowing intervals and higher box jump volumes.

Coach Insight

Start conservative on row pace - aim for 2:00-2:15/500m pace initially. Quick but controlled transitions between movements. For box jumps, step down to conserve energy as volume increases. Break box jumps into sets early (5+5, 10+10, etc.) before fatigue sets in. Common mistake is rowing too hard on first intervals, leading to early burnout. Track split times on rower to maintain consistency. Expect to complete 2-3 full rounds depending on fitness level.

Benchmark Notes

This is an ascending ladder AMRAP with rowing and box jumps. Let's break it down: Round 1 (100m/10 BJ): - 100m row: ~18-20s - 10 box jumps: ~20s (2s/rep) - Transition: ~5s Total: ~45s Round 2 (200m/20 BJ): - 200m row: ~40s - 20 box jumps: ~44s (2.2s/rep with fatigue) - Transition: ~5s Total: ~89s Round 3 (300m/30 BJ): - 300m row: ~65s - 30 box jumps: ~72s (2.4s/rep with increased fatigue) - Transition: ~5s Total: ~142s Round 4 (400m/40 BJ): - 400m row: ~95s - 40 box jumps: ~104s (2.6s/rep with significant fatigue) - Transition: ~5s Total: ~204s This workout is most similar to Kelly (which includes box jumps) and rowing benchmarks, but with an ascending pattern. Elite athletes (L10) should complete 4+ rounds, while L5 athletes will get through about 2.9 rounds. Final targets: Male: L10: 4.1+ rounds L5: 2.9 rounds L1: 1.5 rounds Female: L10: 3.9+ rounds L5: 2.7 rounds L1: 1.3 rounds

Modality Profile

Box Jump is a gymnastics (bodyweight) movement, Row is monostructural cardio. With 2 movements split across 2 modalities, this results in a 50/50 split between G and M.

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