Workout Description

Why This Workout Is Hard

This 24-minute AMRAP creates significant fatigue accumulation through continuous work with no built-in rest. The combination of rowing (cardio), lateral burpees (full-body fatigue), double-unders (coordination under fatigue), and weighted lunges creates multiple limiting factors hitting simultaneously. While individual movements are manageable, the 24-minute duration with movement interference makes this challenging for average athletes, requiring strategic pacing and likely forcing scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of burpees, double unders, and lunges over 24 minutes will severely test muscular endurance across multiple muscle groups.
• Endurance (8/10): A 24-minute AMRAP with continuous movement creates significant cardiovascular demand, testing aerobic capacity and heart rate sustainability throughout.
• Power (7/10): Double unders require explosive calf power, lateral burpees demand quick transitions, creating significant power output demands throughout the workout.
• Flexibility (6/10): Lateral burpees, double unders, and elevated reverse lunges demand good ankle, hip, and shoulder mobility for efficient movement patterns.
• Speed (6/10): AMRAP format rewards quick transitions between stations and efficient movement cycling to maximize rounds completed in 24 minutes.
• Strength (4/10): Moderate load on lunges (53/35) and bodyweight movements require strength endurance rather than maximal force production.

Movements

• Lateral Burpee
• Alternating Reverse Lunge
• Row
• Double-Under

Benchmark Notes

This 24-minute AMRAP contains 240m row, 12 lateral burpees over rower, 48 double unders, and 24 alternating front foot elevated reverse lunges (53/35). Let me break down each round: Row 240m takes 50-70 seconds fresh, lateral burpees over rower are slower than regular burpees at 4-5 seconds each (48-60 seconds for 12), double unders in sets take 30-45 seconds for 48 reps, and weighted reverse lunges take 1.5-2 seconds each (36-48 seconds for 24). Fresh round time: 164-223 seconds (2:44-3:43). With transitions adding 15-30 seconds per round, total round time is 179-253 seconds. I referenced Cindy (20-minute AMRAP) as the closest anchor, where L10 achieves 25-30 rounds, L5 gets 15-18 rounds, and L1 manages 6-8 rounds. However, this workout has longer rounds (3-4 minutes vs 1 minute in Cindy) and runs 4 minutes longer. Scaling proportionally: in 24 minutes with 3.5-minute average rounds, elite athletes complete 6.8-7 rounds, intermediate athletes manage 4.8-5 rounds, and beginners achieve 2.5-3 rounds. Fatigue significantly impacts later rounds, with rowing and double unders becoming particularly challenging as grip and cardiovascular systems fatigue. Final targets: L10: 6.8+ rounds, L5: 4.8 rounds, L1: 2.5 rounds.

Modality Profile

3 out of 4 movements are gymnastics (Lateral Burpee, Double-Under, Alternating Reverse Lunge) and 1 is monostructural (Row). No weightlifting movements present.