Workout Description

Why This Workout Is Hard

This workout combines 18 minutes of high-intensity work with only 6 minutes total rest across three different movement patterns. The rowing taxes the aerobic system, burpees demand full-body power while already fatigued, and double-unders require coordination under significant fatigue. The 1-minute continuous format prevents strategic pacing, forcing athletes into redline territory repeatedly. Most will struggle to maintain quality movement and rep counts as rounds progress.

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Six rounds of continuous high-intensity work with minimal rest creates enormous cardiovascular demands, testing aerobic capacity throughout the extended duration.
• Stamina (8/10): High volume of burpees and double-unders across six rounds will severely test upper body pushing endurance and calf/shoulder stamina.
• Speed (8/10): AMRAP format with short intervals demands maximum cycling speed on all movements to accumulate high rep counts per minute.
• Power (7/10): Double-unders are explosive jumping movements; burpees require rapid transitions from floor to jump; rowing demands powerful pulls.
• Flexibility (3/10): Double-unders require ankle mobility and coordination; burpees demand hip and shoulder range of motion through full movement cycles.
• Strength (2/10): Primarily bodyweight movements with rowing; minimal strength demands beyond relative bodyweight capacity for burpees.

Movements

• Burpee
• Row
• Double-Under

Scaling Options

Reduce rowing to 45 seconds or target 10-12 calories. Scale burpees to step-back burpees or burpee-to-6-inch target. Substitute single-unders (aim for 100-120 per minute) or penguin taps for double-unders. Reduce total rounds to 4-5 for newer athletes. Can extend rest periods to 90 seconds if needed to maintain quality movement.

Scaling Explanation

Scale if you cannot maintain double-unders for 30+ seconds unbroken, if burpees take longer than 6-7 seconds each, or if rowing pace drops significantly after round 2. Priority is maintaining consistent effort across all rounds rather than maximal output in early rounds. Target is finishing all movements within the time cap while preserving movement quality.

Intended Stimulus

Medium-duration glycolytic conditioning workout lasting 18 minutes total (15 minutes work, 3 minutes rest). Targets aerobic power with anaerobic intervals. Tests ability to maintain output across multiple rounds while managing three different movement patterns - cardiovascular endurance, full-body power, and coordination skill.

Coach Insight

Pace for consistency across all 6 rounds rather than going all-out early. Aim for 12-15 calories per rowing interval, 8-12 burpees per minute, and 40-60 double-unders per minute depending on skill level. On the rower, maintain steady stroke rate of 24-28 SPM. Keep burpees smooth with controlled descent and explosive jump. For double-unders, find your rhythm early and don't panic if you break - reset quickly. Use the 1-minute rest to transition equipment and mentally reset for next round.

Benchmark Notes

This is a 6-round interval workout with 1 minute work, 1 minute rest per movement. Total work time is 18 minutes (3 min/round × 6 rounds). Breaking down by movement: ROWING (calories): Round 1-2: 12-15 cal/min (fresh), Round 3-4: 11-14 cal/min (1.1x fatigue), Round 5-6: 10-13 cal/min (1.2x fatigue). Total rowing: 66-84 calories. BURPEES: Round 1-2: 15-20 reps/min (fresh), Round 3-4: 13-18 reps/min (grip fatigue from rowing), Round 5-6: 11-16 reps/min (accumulated fatigue). Total burpees: 84-108 reps. DOUBLE-UNDERS: Round 1-2: 80-120 reps/min (fresh), Round 3-4: 70-110 reps/min (shoulder fatigue), Round 5-6: 60-100 reps/min (coordination breakdown). Total double-unders: 420-660 reps. TOTAL COMBINED SCORE: L1 (180) represents scaled athletes doing single-unders and modified movements. L5 (324) represents median performance with steady pacing. L9 (468) represents elite athletes maintaining high output across all movements with minimal degradation.

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 split is approximately 67% G, 33% M, 0% W.