Workout Description

Why This Workout Is Hard

This workout creates significant fatigue accumulation through continuous high-intensity intervals with minimal recovery. The 95/65lb thrusters under time pressure will heavily tax the shoulders and lungs, immediately followed by rowing which maintains the cardio demand. Burpees over the rower continue the punishment while fatigued, and double unders require coordination when exhausted. The combination of moderate loads, high volume, and relentless pacing across 40+ minutes makes this challenging for most athletes.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Five rounds with rowing intervals and continuous AMRAPs creates significant cardiovascular demand over approximately 25-30 minutes of work.
• Stamina (7/10): High-volume thrusters, burpees, and double unders will test muscular endurance, especially with grip fatigue from rowing transitions.
• Speed (7/10): AMRAP format demands fast cycling of movements with minimal rest, requiring quick transitions between rowing and floor exercises.
• Power (6/10): Thrusters are explosive hip-to-overhead movements, double unders require rapid coordination, and burpees demand quick transitions.
• Strength (4/10): Moderate thruster load (95/65) provides some strength demand, but primarily tests strength endurance rather than maximal force.
• Flexibility (3/10): Thrusters require overhead mobility, burpees demand hip flexion, and double unders need basic coordination and ankle mobility.

Movements

• Thruster
• Burpee
• Row
• Double-Under

Benchmark Notes

This workout is scored by total reps across 5 rounds of: 1 min AMRAP thrusters (95/65), 3 min to complete 500m row, 1 min AMRAP burpees over rower, 3 min to complete 50 double unders. The rep-scoring movements are thrusters and burpees only (rowing and double unders are completion tasks). Round-by-round breakdown: Round 1 (fresh): Thrusters at 2.5 sec/rep = 24 reps, burpees at 4 sec/rep = 15 reps, total 39 reps. Rounds 2-3: Apply 1.1-1.2x fatigue, thrusters drop to 20-22 reps, burpees to 13-14 reps, averaging 35 reps/round. Rounds 4-5: Apply 1.3-1.4x fatigue, thrusters drop to 17-19 reps, burpees to 11-12 reps, averaging 30 reps/round. Elite total: 39 + 35 + 35 + 30 + 30 = 169 reps base, but elite athletes maintain better pace under fatigue, reaching ~210 reps. The 500m row (85-120 sec range) and 50 double unders (25-50 sec range) create mandatory rest periods between AMRAP segments, allowing some recovery but also eating into transition time. No direct anchor match, but this resembles a high-volume thruster + burpee combination workout. Final targets: L10: 420+ reps, L5: 300 reps, L1: 180 reps.

Modality Profile

4 movements: Burpee and Double-Under are Gymnastics (bodyweight), Row is Monostructural (cardio), Thruster is Weightlifting (barbell). 2/4 = 50% G, 1/4 = 25% M, 1/4 = 25% W