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 shoulders and legs, immediately followed by rowing which compounds the leg fatigue. Burpees over the rower then hit the already-fatigued shoulders and cardiovascular system, before finishing with double-unders requiring coordination under extreme fatigue. The structured rest periods prevent complete recovery, making this a grinding, sustained effort that will challenge most athletes' ability to maintain intensity across all four stations.

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 rep-accumulation workout similar to Fight Gone Bad format. 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