Workout Description

Why This Workout Is Medium

The 2k row creates significant leg and cardiovascular fatigue before the AMRAP begins. However, the AMRAP movements are relatively light and simple - lateral burpees are bodyweight and 50/35lb thrusters are manageable for most athletes. The 17-minute cap provides adequate time for completion. While the pre-fatigue from rowing makes the AMRAP more challenging than if done fresh, the moderate loads and basic movement patterns keep this accessible to average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): 2k row followed by continuous AMRAP creates significant cardiovascular demand, testing aerobic capacity throughout the 17-minute time domain.
• Stamina (7/10): High-rep burpees and thrusters in AMRAP format will challenge muscular endurance, especially shoulders and legs after the rowing fatigue.
• Speed (6/10): Fast transitions between movements and maintaining pace in AMRAP format are crucial for maximizing rounds completed.
• Power (5/10): Burpees and thrusters both have explosive components, but fatigue from rowing and time cap limit true power expression.
• Strength (4/10): 50/35lb dumbbells provide moderate loading for thrusters, but primary focus is endurance rather than maximal strength development.
• Flexibility (3/10): Lateral burpees require some hip mobility, thrusters need overhead range of motion, but nothing extreme or limiting.

Movements

• Lateral Burpee
• Thruster
• Row

Benchmark Notes

This workout consists of a 2K row followed by an AMRAP of lateral burpees over the rower and DB thrusters. I'll break this down systematically: 2K Row Analysis: - Elite athletes: 360-390 seconds (6:00-6:30) - Intermediate: 420-450 seconds (7:00-7:30) - Novice: 510-540 seconds (8:30-9:00) Remaining Time for AMRAP: - Elite: 10:30-11:00 remaining - Intermediate: 9:30-10:00 remaining - Novice: 8:00-8:30 remaining AMRAP Movement Analysis: - 4 Lateral Burpees Over Rower: ~4 seconds per burpee = 16 seconds total - 6 DB Thrusters (50/35): ~2.5 seconds per rep = 15 seconds total - Transition time: ~5 seconds - Total round time: ~36 seconds fresh Fatigue Considerations: As athletes progress through rounds, the combination of post-row fatigue and accumulating lactate will slow performance: - Rounds 1-3: 36-40 seconds per round - Rounds 4-6: 42-48 seconds per round - Rounds 7+: 50-60+ seconds per round Benchmark Calculations: - L10 (Elite): 10+ rounds - With 11 minutes, can maintain ~60-65 second pace for 10+ rounds - L5 (Intermediate): 5.7 rounds - With 9:45 available, completing 5 full rounds plus partial 6th - L1 (Novice): 2.5 rounds - With 8:15 available, completing 2 full rounds plus half of 3rd The DB thruster weight (50/35) is moderate but will become limiting factor as fatigue sets in. The lateral burpees over the rower add a coordination challenge that will slow athletes as they tire. Final targets: L10: 10.0+ rounds, L5: 5.7 rounds, L1: 2.5 rounds

Modality Profile

Three movements across all modalities: Row (monostructural cardio), Lateral Burpee (gymnastics bodyweight movement), and Thruster (weightlifting with external load). Equal distribution with slight emphasis on weightlifting.