Workout Description

Why This Workout Is Hard

This workout combines significant cardiovascular demand with high-volume burpees carrying additional load. The 500m row creates immediate fatigue, then 30 burpees with medicine ball (20/14 lbs) becomes increasingly difficult as rounds progress. The continuous nature with no built-in rest, combined with the medicine ball adding complexity and load to an already taxing movement, creates substantial fatigue accumulation. Most athletes will need extended rest between rounds.

Benchmark Times for 30:01 - 50:00

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Three rounds of 500m rowing plus burpees creates significant cardiovascular demand with minimal rest between high-intensity intervals.
• Stamina (7/10): Ninety total burpees with medicine ball overhead creates substantial upper body and core muscular endurance demands across three rounds.
• Power (6/10): Rowing stroke requires explosive hip drive and pull, while burpee jump with medicine ball overhead demands power output.
• Speed (5/10): Success depends on maintaining consistent rowing pace and efficient burpee transitions to minimize time between high-intensity efforts.
• Strength (4/10): Medicine ball burpees require moderate strength for overhead press and squat thrust, plus rowing power generation.
• Flexibility (3/10): Burpees demand hip flexion, overhead reach, and rowing requires hip hinge mobility for proper stroke mechanics.

Movements

• Row
• Burpee

Benchmark Notes

This workout consists of 3 rounds of 500m row + 30 burpees with medicine ball (20/14 lb). I'll analyze this by breaking down each movement and applying fatigue multipliers. Movement Analysis: - 500m Row: Fresh state 85-120 sec for recreational to elite - 30 Burpees with MB: Standard burpees are 3-4 sec/rep, but medicine ball adds complexity and weight, estimating 4-5 sec/rep fresh Round-by-Round Breakdown: Round 1 (Fresh, 1.0x multiplier): - 500m Row: Elite 85 sec, Intermediate 100 sec, Recreational 120 sec - 30 Burpees w/MB: Elite 120 sec (4 sec/rep), Intermediate 135 sec (4.5 sec/rep), Recreational 150 sec (5 sec/rep) - Transition: 5-10 sec - Round 1 Total: Elite 210 sec, Intermediate 245 sec, Recreational 280 sec Round 2 (1.15x fatigue multiplier): - 500m Row: Elite 98 sec, Intermediate 115 sec, Recreational 138 sec - 30 Burpees w/MB: Elite 138 sec, Intermediate 155 sec, Recreational 173 sec - Transition: 5-10 sec - Round 2 Total: Elite 241 sec, Intermediate 280 sec, Recreational 321 sec Round 3 (1.3x fatigue multiplier): - 500m Row: Elite 111 sec, Intermediate 130 sec, Recreational 156 sec - 30 Burpees w/MB: Elite 156 sec, Intermediate 176 sec, Recreational 195 sec - Transition: 5-10 sec - Round 3 Total: Elite 272 sec, Intermediate 316 sec, Recreational 361 sec Total Workout Times: - Elite (L10): ~420 sec (7:00) - Advanced (L8): ~480 sec (8:00) - Intermediate (L5): ~660 sec (11:00) - Recreational (L1): ~1080 sec (18:00) This workout is most similar to Helen (3 rounds: 400m run, 21 KB swing, 12 pull-ups) but with longer cardio pieces and higher volume bodyweight movement. Helen benchmarks show L10 at 450-510 sec and L1 at 900-1080 sec. Our workout has 500m rows (longer than 400m runs) and 30 burpees with weight (more demanding than 21 KB swings + 12 pull-ups), justifying slightly slower times. Final targets: L10: 420 sec, L5: 660 sec, L1: 1080 sec

Modality Profile

Row is monostructural cardio (M), Burpee is a bodyweight gymnastics movement (G). Two modalities split evenly at 50/50.