Workout Description

Why This Workout Is Hard

This 18-minute workout creates significant fatigue accumulation through continuous high-intensity intervals with minimal rest. The combination of rowing (legs/lungs), burpees (full body), and double-unders (calves/coordination) hits multiple energy systems simultaneously. While individual movements are manageable, the 1-minute work intervals prevent full recovery, and skill degradation on double-unders under fatigue will challenge most athletes. The relentless pace and movement interference make this demanding.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume bodyweight movements across multiple rounds will exhaust muscular endurance in shoulders, legs, and core with accumulated fatigue.
• Endurance (8/10): Six rounds of continuous work with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the 24-minute workout.
• Speed (7/10): Fast cycling between three different movement patterns with only one minute rest requires quick transitions and sustained high pace.
• Power (6/10): Double-unders are explosive ankle-driven movements, burpees have jump component, rowing requires powerful hip drive for efficient strokes.
• Flexibility (3/10): Burpees require shoulder and hip mobility, double-unders need ankle flexibility, rowing demands hip hinge mobility for proper technique.
• Strength (2/10): Primarily bodyweight movements with rowing resistance; minimal maximal strength demands, more about strength endurance over multiple rounds.

Movements

• Burpee
• Row
• Double-Under

Benchmark Notes

This workout is scored as total reps across three movements over 6 rounds (18 minutes of work + 6 minutes rest = 24 minutes total). I'll analyze each movement separately then combine for total reps. Movement Analysis: - Rowing: Calories per minute varies by fitness level. Elite: 18-20 cal/min, Intermediate: 12-15 cal/min, Beginner: 8-12 cal/min - Burpees: Elite: 18-22/min, Intermediate: 12-16/min, Beginner: 8-12/min - Double-Unders: Elite: 80-100/min, Intermediate: 50-70/min, Beginner: 30-50/min Fatigue Considerations: Rounds 1-2: Fresh performance (1.0x) Rounds 3-4: Slight fatigue (0.95x) Rounds 5-6: Significant fatigue (0.85x) The 1-minute rest between rounds helps but doesn't fully restore performance in later rounds. Level 10 (Elite) Calculation: - Rowing: (20+20+19+19+17+17) = 112 calories - Burpees: (22+22+21+21+19+19) = 124 reps - Double-Unders: (100+100+95+95+85+85) = 560 reps - Total: 796 reps Level 5 (Average) Calculation: - Rowing: (14+14+13+13+12+12) = 78 calories - Burpees: (14+14+13+13+12+12) = 78 reps - Double-Unders: (60+60+57+57+51+51) = 336 reps - Total: 492 reps Level 1 (Beginner) Calculation: - Rowing: (10+10+9+9+8+8) = 54 calories - Burpees: (10+10+9+9+8+8) = 54 reps - Double-Unders: (40+40+38+38+34+34) = 224 reps - Total: 332 reps This workout doesn't match any specific benchmark exactly, but the format is similar to Fight Gone Bad in terms of multiple movements with short work periods. However, FGB has 5-minute rounds while this has 1-minute intervals, making it more sprint-oriented. Adjusting for realistic performance distribution across all fitness levels, the benchmarks range from 180 reps (heavily scaled beginners) to 500+ reps (elite athletes). The levels progress smoothly with larger gaps at lower levels where technique and basic fitness create bigger performance differences. Final targets: L10: ~500 reps, L5: ~340 reps, L1: ~180 reps

Modality Profile

Row is monostructural cardio (M), while Burpee and Double-Under are both bodyweight gymnastics movements (G). With 2 out of 3 movements being gymnastics, the breakdown is approximately 67% G, 33% M, 0% W.