Workout Description

Why This Workout Is Hard

The 3-minute time cap creates intense pressure to row fast, leaving minimal time for burpees. The 500m row will take 1:45-2:00 for most athletes, leaving only 60-75 seconds for burpees while already fatigued. The short rest between rounds prevents full recovery, and repeating this three times creates significant cumulative fatigue. The time constraint forces unsustainable pacing.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Three rounds of 3-minute high-intensity intervals with rowing and burpees creates significant cardiovascular demand and aerobic capacity stress.
• Speed (8/10): Three-minute time cap creates urgency for fast rowing pace and rapid burpee cycling to maximize repetitions.
• Stamina (7/10): Sustained rowing followed by maximum burpee repetitions tests muscular endurance, especially with grip fatigue from rowing affecting burpee performance.
• Power (6/10): Burpees are explosive movements requiring rapid hip extension and jump; rowing can be performed with power strokes.
• Flexibility (3/10): Burpees require hip flexion and extension; rowing demands moderate thoracic and hip mobility for proper positioning.
• Strength (2/10): Primarily bodyweight movements with minimal external load; rowing resistance is moderate but not strength-focused.

Movements

• Burpee
• Row

Benchmark Notes

This workout is scored by total burpee reps completed across 3 rounds. Each round has a 3-minute cap with 500m row followed by max burpees over the back of the rower, with 1-minute rest between rounds. Movement breakdown per round: - 500m Row: Elite 85-90 sec, Intermediate 100-110 sec, Recreational 115-125 sec - Remaining time for burpees: Elite 90-95 sec, Intermediate 70-80 sec, Recreational 55-65 sec - Burpee over rower rate: Elite 4-5 sec/rep, Intermediate 5-6 sec/rep, Recreational 6-7 sec/rep Round-by-round analysis: Round 1 (fresh): Elite 18-20 burpees, Intermediate 12-15 burpees, Recreational 8-10 burpees Round 2 (slight fatigue): Elite 17-19 burpees, Intermediate 11-14 burpees, Recreational 7-9 burpees Round 3 (accumulated fatigue): Elite 16-18 burpees, Intermediate 10-13 burpees, Recreational 6-8 burpees Total rep expectations: - L10 (Elite): 180+ burpees (60+ per round) - L5 (Intermediate): 120 burpees (40 per round) - L1 (Recreational): 60 burpees (20 per round) The 1-minute rest between rounds allows partial recovery but rowing fatigue will accumulate, affecting both row times and burpee capacity. The burpee over rower movement is slightly slower than standard burpees due to the height and awkward positioning. Final targets: L10: 180+ reps, L5: 120 reps, L1: 60 reps

Modality Profile

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