Workout Description

Why This Workout Is Hard

This 40-minute team workout creates significant fatigue accumulation through continuous work with minimal rest. While individual movements are moderate, the combination of sustained cardio (1000m runs), high-rep bodyweight movements, and max-effort rowing creates multiple limiting factors. The alternating partner format provides some recovery, but 40 minutes of sustained effort with grip-intensive movements (KB pull-throughs, box jumps) and core fatigue will challenge most athletes' endurance capacity.

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): 40-minute team AMRAP with continuous running, rowing, and bodyweight movements creates massive cardiovascular demand with minimal rest periods.
• Stamina (8/10): High-volume lunges, burpees, box jumps, sit-ups, and plank work will exhaust muscular endurance across multiple muscle groups.
• Speed (7/10): Team format creates urgency for quick transitions and maintaining pace to maximize partner work time over 40 minutes.
• Flexibility (6/10): Overhead lunges, box jumps, and plank pull-throughs require good hip, ankle, and shoulder mobility throughout ranges.
• Power (5/10): Burpee box jumps demand explosive hip extension while rowing requires power output, balanced with grinding movements.
• Strength (4/10): Heavy weighted sit-ups and dumbbell overhead lunges provide moderate strength demands, but not maximal loading.

Movements

• Dumbbell Overhead Alternating Reverse Lunge
• Sit-Up
• Burpee Box Jump
• Alternating Front Plank Kettlebell Pull Through
• Run
• Row

Benchmark Notes

This is a 40-minute team AMRAP scored by calories, which I'm treating as a rep-based workout. The workout involves 4 partners rotating through different stations: Partner A runs 1000m, Partner B does AMRAP DB lunges and burpee box jumps, Partner C rows for max calories, and Partner D does AMRAP weighted sit-ups and plank pull-throughs. Since this is scored by calories, I'm focusing on the rowing station (Partner C) as the primary scoring mechanism. For a 40-minute team workout, each partner would cycle through the rowing station multiple times. A strong rower can generate 15-20 calories per minute, while recreational athletes generate 8-12 calories per minute. With 4 partners rotating, each person might spend 8-12 minutes total on the rower across multiple rounds. Elite teams (L10) could accumulate 500+ calories total, with each rower contributing 18-22 calories per minute during their rowing segments. Advanced teams (L5) would hit around 340 calories, with rowers averaging 12-15 calories per minute. Recreational teams (L1) might reach 180 calories, with rowers generating 8-10 calories per minute. The other stations contribute to overall fatigue but don't directly add to the calorie score. Transition times between partners and the coordination required for team workouts add complexity but the 40-minute duration allows for substantial calorie accumulation.

Modality Profile

6 movements total: 3 Gymnastics (Burpee Box Jump, Sit-Up, Alternating Front Plank Kettlebell Pull Through), 2 Monostructural (Run, Row), 1 Weightlifting (Dumbbell Overhead Alternating Reverse Lunge). Breakdown: 3/6=50% G, 2/6=33% M, 1/6=17% W.