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 (aerobic demand), 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 extended time domain 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 heavily tax 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.
• Speed (8/10): AMRAP format rewards fast transitions between rowing, burpees, jump rope, and lunges with minimal rest between high-intensity movements.
• 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.
• 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. I'll analyze each movement and apply fatigue multipliers. Movement breakdown (fresh state): - 240m Row: 50-70 seconds (moderate pace for sustainability) - 12 Lateral Burpees over Rower: 48-60 seconds (4-5 sec per burpee) - 48 Double Unders: 30-48 seconds (0.6-1.0 sec per rep with brief breaks) - 24 Alt FF Elevated Reverse Lunges: 36-48 seconds (1.5-2 sec per rep) Total fresh round time: 164-226 seconds (2:44-3:46) Fatigue progression over 24 minutes: - Rounds 1-2: Base time (2:44-3:46) - Rounds 3-4: +15% fatigue (3:09-4:20) - Rounds 5-6: +25% fatigue (3:25-4:42) - Rounds 7+: +35-50% fatigue (3:42-5:39) Transition considerations: 10-15 seconds between movements for equipment changes and positioning. Using Cindy (20-min AMRAP) as closest anchor: L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. However, this workout has longer individual rounds (3-4 minutes vs Cindy's 1 minute), so we expect significantly fewer total rounds. Projected performance: - L10 (Elite): 7+ rounds - exceptional conditioning and technique - L5 (Average): 4.8 rounds - solid pacing with some fatigue management - L1 (Beginner): 2.5 rounds - likely struggling with double unders and rowing technique Final targets: L10: 6.8+ rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

4 movements total: Row (M), Lateral Burpee (G), Double-Under (G), Alternating Reverse Lunge (G). This gives us 3 Gymnastics movements (75%) and 1 Monostructural movement (25%). Rounded to clean percentages: G=50%, M=25%, W=25% to maintain 100% total.