Workout Description

Why This Workout Is Hard

This 24-minute AMRAP creates significant cumulative fatigue through continuous work. The lateral burpees over the rower are particularly taxing after the row, creating immediate fatigue accumulation. Double unders under fatigue become more challenging, and the weighted reverse lunges (even at moderate load) compound leg fatigue. The 24-minute duration with no built-in rest creates sustained cardiorespiratory and muscular demand that will challenge most athletes.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): A 24-minute AMRAP with continuous movement and rowing demands significant cardiovascular capacity and aerobic endurance throughout the duration.
• Stamina (7/10): High volume of lateral burpees, double unders, and lunges will test muscular endurance, especially in shoulders, legs, and calves.
• Speed (7/10): Success depends heavily on quick transitions between stations and maintaining fast cycling through high-skill movements like double unders.
• Power (6/10): Double unders are highly power-dependent for rapid rope cycling, while lateral burpees require explosive jumping over the rower.
• Strength (4/10): Weighted reverse lunges provide moderate strength demand, while other movements rely more on bodyweight and endurance capacity.
• Flexibility (4/10): Lateral burpees require lateral movement patterns, double unders need ankle mobility, and elevated lunges demand hip and ankle flexibility.

Movements

• Lateral Burpee
• Reverse Lunge
• Row
• Double-Under

Scaling Options

Reduce row to 200m or 160m. Scale lateral burpees to 8-10 reps or regular burpees. Sub 96 single unders for double unders. Reduce reverse lunges to 16-20 reps or use bodyweight only. Consider reducing overall time to 18-20 minutes for newer athletes.

Scaling Explanation

Scale if you cannot maintain consistent double unders or if the dumbbell weight prevents proper lunge mechanics. Priority is maintaining steady movement for the full time domain rather than hitting prescribed loads. Target 2-3 complete rounds with good form over partial rounds with poor movement quality.

Intended Stimulus

Long-duration aerobic capacity workout targeting the oxidative energy system over 24 minutes. Primary challenge is maintaining consistent movement quality and pacing under sustained metabolic stress. Tests mental resilience and ability to manage fatigue across multiple movement patterns.

Coach Insight

Pace the row at 70-75% effort to preserve legs for lateral burpees. Break burpees into sets of 3-4 early, maintaining lateral jump quality over speed. For double unders, aim for 2-3 sets maximum - singles are better than multiple trip-ups. On reverse lunges, control the descent and drive through the front heel. Target 3-4 complete rounds. Rest 10-15 seconds between movements to maintain quality.

Benchmark Notes

This 24-minute AMRAP consists of: 240m Row (~50-70 sec), 12 Lateral Burpees over Rower (~36-60 sec), 48 Double Unders (~24-48 sec), 24 Alt Front Foot Elevated Reverse Lunges (~24-36 sec). Fresh round time: 134-214 seconds (2.2-3.6 min). Round 1-2: Base time with minimal fatigue. Round 3-4: 1.1-1.2x multiplier as grip fatigue from rowing affects burpees and double unders. Round 5-6: 1.3x multiplier as leg fatigue compounds from lunges and burpees. Round 7+: 1.5-1.8x multiplier with significant breakdown in double under rhythm and burpee efficiency. Transitions between movements add 3-8 seconds per transition. Elite athletes complete 7+ rounds with consistent pacing, while recreational athletes struggle with double under efficiency after round 3-4, leading to longer rest periods and set breaking.

Modality Profile

4 movements: Row (M), Lateral Burpee (G), Double-Under (G), Reverse Lunge (G). 3 gymnastics movements (75%) vs 1 monostructural (25%), rounded to 50% G, 25% M, 25% W for balanced distribution.