Workout Description

Why This Workout Is Hard

Three consecutive 10-minute AMRAPs with no programmed rest creates 30 minutes of continuous work across different energy systems. While individual movements are accessible, the cumulative fatigue is significant - step-ups tax the legs, burpee pull-ups demand upper body power under fatigue, and rowing requires sustained aerobic capacity when already depleted. The combination of volume, duration, and movement interference without recovery makes this challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Three consecutive 10-minute AMRAPs with no rest creates massive cardiovascular demand, testing aerobic capacity and heart rate sustainability across 30 minutes.
• Stamina (8/10): High-volume step ups, burpee pull-ups, and rowing will exhaust leg, upper body, and core muscular endurance through sustained repetitive efforts.
• Speed (6/10): AMRAP format rewards fast transitions and movement cycling; maintaining pace across three different movement patterns tests speed endurance.
• Flexibility (4/10): Burpee pull-ups demand shoulder mobility and hip flexion; step-ups require hip extension range; rowing needs posterior chain flexibility.
• Strength (3/10): Primarily bodyweight movements with minimal external load; burpee pull-ups require moderate relative strength but not maximal force production.
• Power (2/10): Limited explosive demands; burpee transitions have some power component but overall focus is sustained output rather than explosive movement.

Movements

• Step-Up
• Burpee Pull-Up
• Row

Benchmark Notes

This workout consists of three separate 10-minute AMRAPs, each focusing on a single movement, with total reps scored across all three segments. Breaking down each movement: Step Ups (24/20): At 1.5-2 sec per rep fresh, elite athletes can maintain ~25-30 reps/min for 10 minutes = 250-300 reps. Intermediate athletes at 2-2.5 sec/rep = 200-240 reps. Beginners at 3+ sec/rep = 150-180 reps. Burpee Pull Ups: These are significantly more demanding, combining a burpee with a pull-up. At 5-7 sec per rep for elite athletes = 85-120 reps in 10 minutes. Intermediate at 7-10 sec/rep = 60-85 reps. Beginners at 10+ sec/rep = 40-60 reps. Calorie Row: Elite rowers can maintain 15-18 cal/min for 10 minutes = 150-180 calories. Intermediate at 12-15 cal/min = 120-150 calories. Beginners at 8-12 cal/min = 80-120 calories. Total combined reps: Elite (L9-L10): 485-600 total reps, Intermediate (L5): 340-380 total reps, Beginners (L1-L2): 270-360 total reps. The format allows for brief transitions between stations but minimal rest, so fatigue accumulates across all three segments. This is similar to Fight Gone Bad in structure but with longer time domains per movement. Final targets: L10: ~500 reps, L5: ~340 reps, L1: ~180 reps.

Modality Profile

Step-Up is bodyweight (G), Burpee Pull-Up combines bodyweight movements (G), Row is cyclical cardio (M). Three modalities present with roughly equal distribution.