Workout Description

Why This Workout Is Medium

This workout combines two simple movements (burpees and rowing) but creates moderate challenge through continuous work and movement transition. The 7-minute burpee segment will accumulate significant fatigue before transitioning to rowing, where pre-fatigued legs and elevated heart rate will limit performance. However, both movements are fundamental skills with no heavy loading or complex technique requirements, keeping it accessible to average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Two consecutive AMRAPs totaling 12 minutes of continuous work with rowing creates significant cardiovascular demand and aerobic system stress.
• Stamina (7/10): Lateral burpees and sustained rowing will challenge muscular endurance, particularly in shoulders, legs, and posterior chain over extended periods.
• Speed (7/10): AMRAP format rewards fast transitions between burpees and quick cycling, plus efficient rowing stroke rate for maximum calorie accumulation.
• Power (6/10): Burpee jump component and explosive rowing pulls create moderate power demands, though sustained nature limits peak power output.
• Flexibility (4/10): Lateral burpees require hip mobility and thoracic extension, while rowing demands hip hinge pattern and shoulder range of motion.
• Strength (2/10): Primarily bodyweight movements with rowing resistance; minimal maximal strength requirements beyond supporting body weight through burpee pattern.

Movements

• Lateral Burpee
• Row

Benchmark Notes

This workout consists of two distinct AMRAP segments totaling 12 minutes: 7 minutes of lateral burpees over the back of a rower, followed by 5 minutes of calorie rowing. Since it's scored as 'Reps' and calories equal reps, the total score combines burpees completed + calories rowed. Movement Analysis: - Lateral Burpees Over Rower: These are more complex than standard burpees, requiring lateral movement and clearing the rower back. Estimate 4-5 seconds per rep for elite athletes, 6-8 seconds for intermediate, and 8-12 seconds for beginners. - Calorie Row: Standard rowing pace varies significantly by fitness level. Segment 1 - 7 Minute Lateral Burpee AMRAP: - Elite (L9-L10): 4.5 sec/burpee = ~93-105 burpees - Intermediate (L5-L6): 7 sec/burpee = ~60-75 burpees - Beginner (L1-L2): 10 sec/burpee = ~42-50 burpees Segment 2 - 5 Minute Calorie Row: - Elite: 18-20 cal/min = 90-100 calories - Intermediate: 12-15 cal/min = 60-75 calories - Beginner: 8-10 cal/min = 40-50 calories Fatigue Consideration: The burpees will significantly impact rowing performance. Elite athletes might maintain 80-85% of fresh rowing pace, while recreational athletes may drop to 70-75% capacity. Adjusted Rowing Totals: - Elite: 75-85 calories (factoring burpee fatigue) - Intermediate: 50-65 calories - Beginner: 35-45 calories Total Combined Scores: - L10 (Elite): 105 + 85 = 190 → scaled to 125 for distribution - L5 (Intermediate): 67 + 57 = 124 → scaled to 85 - L1 (Beginner): 46 + 40 = 86 → scaled to 45 No direct anchor match exists for this hybrid burpee/rowing format. The closest comparison would be Fight Gone Bad (multi-station AMRAP), but this workout's 12-minute duration and specific movement combination requires independent calculation. Final targets: L10: 125 reps, L5: 85 reps, L1: 45 reps

Modality Profile

Lateral Burpee is a bodyweight gymnastics movement, Row is a monostructural cardio movement. Two modalities present results in 50/50 split between G and M.