Workout Description

Why This Workout Is Hard

This 18-minute workout creates significant fatigue accumulation through continuous high-intensity intervals with minimal rest. The combination of rowing (legs/lungs), burpees (full body), and double-unders (calves/coordination) hits multiple energy systems simultaneously. While individual movements are manageable, the 1-minute work intervals prevent full recovery, and skill degradation on double-unders under fatigue will challenge most athletes. The relentless pace and movement interference make this substantially harder than the sum of its parts.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume bodyweight movements across multiple rounds will exhaust muscular endurance in shoulders, legs, and core with accumulated fatigue.
• Endurance (8/10): Six rounds of continuous work with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the 24-minute workout.
• Speed (7/10): Fast cycling between three different movement patterns with only one minute rest requires quick transitions and sustained high pace.
• Power (6/10): Double-unders are explosive ankle-driven movements, burpees have jump component, rowing requires powerful hip drive for efficient strokes.
• Flexibility (3/10): Burpees require shoulder and hip mobility, double-unders need ankle flexibility, rowing demands hip hinge mobility for proper technique.
• Strength (2/10): Primarily bodyweight movements with rowing resistance; minimal maximal strength demands, more about strength endurance over multiple rounds.

Movements

• Row
• Burpee
• Double-Under

Benchmark Notes

This workout is scored as total reps across three movements over 6 rounds (18 minutes of work + 6 minutes rest = 24 minutes total). I'll analyze each movement separately then combine for total reps. Movement Analysis: - Rowing: Elite rowers can sustain 18-22 cal/min, intermediate 14-18 cal/min, novice 10-14 cal/min. Over 6 minutes: Elite 108-132 cal, Intermediate 84-108 cal, Novice 60-84 cal. - Burpees: Elite can sustain 15-18/min, intermediate 12-15/min, novice 8-12/min. Over 6 minutes: Elite 90-108 reps, Intermediate 72-90 reps, Novice 48-72 reps. - Double-Unders: Elite can sustain 100-120/min, intermediate 80-100/min, novice 50-80/min. Over 6 minutes: Elite 600-720 reps, Intermediate 480-600 reps, Novice 300-480 reps. Fatigue Considerations: The 1-minute rest between rounds helps maintain output but fatigue will accumulate: - Rounds 1-2: 100% output - Rounds 3-4: 95% output (slight decline) - Rounds 5-6: 90% output (noticeable fatigue) Total Rep Calculations: Elite (L9-L10): (120 + 100 + 650) × 0.95 average = ~825 total reps Intermediate (L5-L6): (95 + 80 + 540) × 0.92 average = ~660 total reps Novice (L1-L2): (70 + 60 + 390) × 0.88 average = ~460 total reps This workout is similar to Fight Gone Bad in structure (multiple stations, high rep count) but with different movements and longer duration. FGB anchors show L10: 430-500 reps, L5: 300-340 reps, L1: 180-220 reps for a 15-minute workout. Scaling up proportionally for the longer duration and accounting for the rest periods, I'm targeting higher numbers. Final targets: L10: ~500 reps, L5: ~340 reps, L1: ~180 reps

Modality Profile

Row is monostructural cardio (M), while Burpee and Double-Under are both bodyweight gymnastics movements (G). With 2 out of 3 movements being gymnastics, the breakdown is approximately 67% G, 33% M, 0% W.