Workout Description

Why This Workout Is Hard

The 1999m row creates significant leg and cardiovascular fatigue before entering a 20-minute continuous AMRAP. Double-unders become increasingly difficult under fatigue, box jump overs compound leg exhaustion, and hang power snatches require coordination when already compromised. The combination of pre-fatigue from rowing plus 20 minutes of unbroken work with no built-in rest creates substantial cumulative fatigue that pushes this beyond medium difficulty.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of double unders, box jump overs, and repeated hang power snatches will severely test muscular endurance across multiple muscle groups.
• Endurance (8/10): The 1999m row plus 20-minute AMRAP creates significant cardiovascular demand, requiring sustained aerobic output throughout the entire workout duration.
• Power (7/10): Double unders and hang power snatches are highly explosive movements, while box jump overs require significant lower body power output.
• Flexibility (6/10): Hang power snatches demand good shoulder and hip mobility, while box jump overs require adequate ankle and hip flexibility for safe movement.
• Speed (6/10): AMRAP format demands quick transitions and efficient movement cycling, especially maintaining double under rhythm and snatch technique under fatigue.
• Strength (4/10): Hang power snatches require moderate strength, while box jumps and double unders are primarily bodyweight with some strength component.

Movements

• Hang Power Snatch
• Box Jump-Over
• Row
• Double-Under

Benchmark Notes

This workout consists of a 1999m row followed by a 20-minute AMRAP of 69 double unders, 30 box jump overs, and 9 hang power snatches. I'll break this down systematically. Row Component (1999m): Based on standard rowing paces, elite athletes complete this in 6:30-7:00, intermediate in 7:30-8:30, and beginners in 9:00-10:30. This leaves 13:00-14:30 for elite, 11:30-12:30 for intermediate, and 9:30-11:00 for beginners to complete AMRAP rounds. AMRAP Round Breakdown: - 69 Double Unders: Elite 35-40 sec, Intermediate 60-75 sec, Beginner 90-120 sec (with breaks) - 30 Box Jump Overs: Elite 45-50 sec, Intermediate 60-75 sec, Beginner 90-120 sec - 9 Hang Power Snatches (assuming 95/65): Elite 20-25 sec, Intermediate 30-40 sec, Beginner 45-60 sec - Transitions: 10-20 sec total per round Total Round Times: - Elite: 110-135 sec per round (1:50-2:15) - Intermediate: 160-210 sec per round (2:40-3:30) - Beginner: 245-320 sec per round (4:05-5:20) With available AMRAP time after rowing: - Elite (13:30 available): 6-7 complete rounds, with potential for 8+ rounds for top performers - Intermediate (12:00 available): 3.5-4.5 rounds - Beginner (10:15 available): 2-3 rounds Fatigue considerations: Double unders become increasingly difficult as grip and coordination deteriorate. Box jump overs maintain relatively consistent pace but leg fatigue accumulates. Hang power snatches will require more rest between reps in later rounds. I referenced Cindy (20-min AMRAP) as the closest anchor, which shows L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. However, this workout has a significant rowing component that consumes 6-10 minutes, plus much higher skill/coordination demands with double unders and snatches, resulting in substantially fewer total rounds. Final targets: L10: 10.9 rounds, L5: 6.7 rounds, L1: 3.5 rounds

Modality Profile

4 movements: Row (M), Double-Under (G), Box Jump-Over (G), Hang Power Snatch (W). 2 Gymnastics movements (50%), 1 Monostructural (25%), 1 Weightlifting (25%)