6 rounds of:1 minute of rowing1 minute of burpees1 minute of double-unders1 minute restTry for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to your notes.
Movements
Burpee
Row
Double-Under
Benchmark Notes
This workout tracks total reps across all movements (calories + burpees + double-unders) over 6 rounds. Each round: 1 min row, 1 min burpees, 1 min double-unders, 1 min rest.
Per-round breakdown:
- Rowing calories: Round 1-2: 12-15 cal/min, Round 3-4: 10-13 cal/min (fatigue), Round 5-6: 8-11 cal/min (heavy fatigue)
- Burpees: Round 1-2: 15-18/min, Round 3-4: 12-15/min (fatigue), Round 5-6: 10-13/min (heavy fatigue)
- Double-unders: Round 1-2: 80-100/min, Round 3-4: 60-80/min (grip fatigue), Round 5-6: 50-70/min (coordination breakdown)
Total rep estimates:
- Elite (L10): 65 cal + 90 burpees + 270 DUs = 425+ total reps
- Advanced (L8): 55 cal + 75 burpees + 210 DUs = 340+ total reps
- Intermediate (L5): 45 cal + 60 burpees + 165 DUs = 270 total reps
- Beginner (L2): 30 cal + 35 burpees + 115 DUs = 180 total reps
- Scaled (L1): 25 cal + 30 burpees + 95 DUs = 150 total reps
Fatigue heavily impacts later rounds due to grip demands from rowing transitioning to double-unders, plus cardiovascular stress from continuous work with minimal rest.
6 rounds of:1 minute of rowing1 minute of burpees1 minute of double-unders1 minute restTry for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to your notes.
Difficulty:
N/A
Modality:
Your Scores:
Performance Levels
L1
L2
L3
L4
L5
L6
L7
L8
L9
L10
RookieNoviceIntermediateAdvancedPro/Elite
We map out ten rungs—from Rookie to Pro—by estimating how much work a workout usually takes, using trusted benchmark WODs and smart fatigue adjustments. Level 5 is where most everyday CrossFitters land, and the color gradient shows how scores spread from early levels on the left to top-tier finishes on the right.This workout tracks total reps across all movements (calories + burpees + double-unders) over 6 rounds. Each round: 1 min row, 1 min burpees, 1 min double-unders, 1 min rest.
Per-round breakdown:
- Rowing calories: Round 1-2: 12-15 cal/min, Round 3-4: 10-13 cal/min (fatigue), Round 5-6: 8-11 cal/min (heavy fatigue)
- Burpees: Round 1-2: 15-18/min, Round 3-4: 12-15/min (fatigue), Round 5-6: 10-13/min (heavy fatigue)
- Double-unders: Round 1-2: 80-100/min, Round 3-4: 60-80/min (grip fatigue), Round 5-6: 50-70/min (coordination breakdown)
Total rep estimates:
- Elite (L10): 65 cal + 90 burpees + 270 DUs = 425+ total reps
- Advanced (L8): 55 cal + 75 burpees + 210 DUs = 340+ total reps
- Intermediate (L5): 45 cal + 60 burpees + 165 DUs = 270 total reps
- Beginner (L2): 30 cal + 35 burpees + 115 DUs = 180 total reps
- Scaled (L1): 25 cal + 30 burpees + 95 DUs = 150 total reps
Fatigue heavily impacts later rounds due to grip demands from rowing transitioning to double-unders, plus cardiovascular stress from continuous work with minimal rest.
