Workout Description

Why This Workout Is Hard

This workout creates significant cardiovascular stress through repeated high-intensity intervals with minimal recovery. The 30-second cap forces athletes to maintain near-maximal effort on rowing, then immediately transition to burpees while already fatigued. Ten rounds accumulates substantial fatigue despite 2-minute rests. The combination of forced pacing, movement interference (legs from rowing affecting burpee performance), and high volume over 30+ minutes makes this challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Ten rounds of rowing and burpees with only 2-minute rest creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Speed (8/10): 30-second cap creates time pressure requiring fast transitions and rapid cycling between rowing calories and maximum burpee repetitions each round.
• Stamina (7/10): High volume of burpees over rower across 10 rounds will heavily tax upper body and core muscular endurance, especially with accumulated fatigue.
• Power (6/10): Rowing requires explosive leg drive and burpees demand rapid hip extension; both movements have significant power components when performed at intensity.
• Flexibility (3/10): Burpees over rower require moderate hip and shoulder mobility, plus basic rowing position flexibility, but nothing extreme or limiting.
• Strength (2/10): Primarily bodyweight movements with rowing; minimal external load means strength demands are relatively low compared to other fitness domains.

Movements

• Burpee Over Rower
• Row

Benchmark Notes

This workout consists of 10 rounds with a 30-second work cap followed by 2 minutes rest. Each round: 10/8 calories row + max burpees over rower. Since it's scored as 'Reps', we're tracking total burpees completed across all 10 rounds. Movement breakdown per round: - Row 10/8 calories: Elite athletes can complete this in 12-15 seconds, leaving 15-18 seconds for burpees. Intermediate athletes need 18-22 seconds, leaving 8-12 seconds for burpees. Recreational athletes may need 22-28 seconds, leaving 2-8 seconds for burpees. - Burpees over rower: In fresh state, elite athletes perform at 3-4 sec/rep, intermediate at 4-5 sec/rep, recreational at 5-6 sec/rep. Round-by-round analysis: Rounds 1-3: Athletes maintain near-peak performance with 2-minute rest between rounds Rounds 4-6: Slight fatigue accumulation, burpee pace slows by 10-15% Rounds 7-10: Significant fatigue, burpee pace slows by 20-30%, some athletes may struggle to complete rowing in time Elite (L9-L10): 4-5 burpees per round early, 3-4 later = ~40 total burpees Advanced (L7-L8): 3-4 burpees per round early, 2-3 later = ~30 total burpees Intermediate (L5-L6): 2-3 burpees per round early, 1-2 later = ~20 total burpees Novice (L3-L4): 1-2 burpees per round early, 0-1 later = ~12 total burpees Beginner (L1-L2): May struggle to complete rowing within cap, 0-1 burpees per round = ~8 total burpees This workout doesn't directly match any iconic benchmarks, but the interval nature with rowing + burpees creates a unique metabolic challenge. The 2-minute rest allows for significant recovery between rounds, preventing complete breakdown. Final targets: L10: ~280 burpees, L5: ~200 burpees, L1: ~120 burpees

Modality Profile

Row is monostructural cardio (M), Burpee Over Rower is a bodyweight gymnastics movement (G). Two modalities present results in 50/50 split.