Workout Description

Why This Workout Is Hard

This workout creates significant cardiovascular stress through the combination of high-intensity rowing followed immediately by burpees with lateral jumps. The 30-second cap forces athletes to maintain near-maximal effort on the row, then transition directly to explosive burpee movements while already fatigued. Six rounds with only 90 seconds rest creates cumulative fatigue. The lateral jump component adds coordination demands under duress, making this challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume burpees with lateral jumps after rowing will heavily tax upper body pushing stamina and core endurance across multiple rounds.
• Speed (8/10): 30-second caps demand maximum cycling speed on both rowing calories and burpee transitions to maximize reps per round.
• Endurance (7/10): Six rounds of 30-second intervals with rowing and burpees creates significant cardiovascular demand, though 90-second rest periods provide some recovery.
• Power (6/10): Explosive burpee jumps and lateral bounds require significant power output, especially when fatigued from rowing intervals.
• Flexibility (4/10): Burpees require full-body mobility from bottom position to jump, while lateral movements demand hip and ankle mobility.
• Strength (2/10): Primarily bodyweight movements with minimal external load; rowing provides light resistance but not significant strength demands.

Movements

• Burpee
• Row

Benchmark Notes

This workout consists of 6 rounds with a 30-second work period followed by 90 seconds rest. Each round requires completing 10/8 calories on the rower, then maximum burpees with lateral jumps over the rower back. Since this is scored as 'Reps', we're tracking total burpees completed across all 6 rounds. Movement breakdown per round: - Row 10/8 calories: Elite athletes can complete this in 12-15 seconds, intermediate in 18-22 seconds, novices in 25-30 seconds - Remaining time for burpees: Elite 15-18 seconds, intermediate 8-12 seconds, novices 0-5 seconds - Burpee with lateral jump: More complex than standard burpee, estimate 4-5 seconds per rep for elite, 5-6 seconds for intermediate, 6-8 seconds for novices Round-by-round analysis: Rounds 1-2: Elite can get 3-4 burpees per round, intermediate 1-2, novices 0-1 Rounds 3-4: Fatigue sets in, elite 2-3 burpees, intermediate 1, novices 0 Rounds 5-6: Heavy fatigue, elite 2 burpees, intermediate 0-1, novices 0 Total burpee estimates: - Elite (L9-L10): 16-20 burpees per athlete, with top performers hitting 18-20 - Advanced (L7-L8): 12-16 burpees - Intermediate (L5-L6): 8-12 burpees - Novice (L2-L4): 4-8 burpees - Beginner (L1): 2-4 burpees The 90-second rest periods allow for some recovery but the rowing component will accumulate significant fatigue over 6 rounds. This workout heavily favors athletes with strong aerobic capacity and efficient rowing technique. Final targets: L10: 192+ reps, L5: 120 reps, L1: 48 reps

Modality Profile

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