Workout Description

Why This Workout Is Medium

While both movements are metabolically challenging, the descending rep scheme (21-15-9-3) provides natural rest periods and psychological relief. The burpees over rower maintain intensity but don't require complex skills. Most athletes will finish in 8-12 minutes, making it a sustainable time domain. The row/burpee combination creates moderate but manageable fatigue accumulation.

Benchmark Times for WZAOC Qualifier 14.4

• Elite: <4:00
• Advanced: 4:30-5:00
• Intermediate: 5:45-6:30
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-intensity combination of rowing and burpees challenges muscular endurance, particularly in the legs and core. Early rounds are especially demanding.
• Endurance (7/10): The descending rep scheme with rowing and burpees creates sustained cardiovascular demand, though the total volume isn't extreme. Recovery between efforts becomes possible in later rounds.
• Speed (7/10): Quick transitions between rowing and burpees are crucial. Shorter rounds become very sprint-like, demanding fast movement cycles.
• Power (6/10): Rowing sprints and explosive burpee movements require significant power output, especially in shorter rounds where intensity can increase.
• Flexibility (4/10): Burpees over rower require decent hip mobility and shoulder flexibility. Rowing demands good ankle and hip range of motion.
• Strength (2/10): Primarily bodyweight movements with rowing resistance. No heavy loading, but requires baseline strength for burpees and rowing power.

Movements

• Row
• Burpee Over Rower

Scaling Options

Reduce row calories to 15-12-9-3 or 12-9-6-3. Substitute step-back burpees or eliminate jump over rower (do burpees in place). For beginners, consider bike erg instead of rower at 1.5x calories. Can also reduce total rounds to 15-9-3 or implement time cap of 12 minutes. Maintain work:rest ratio when modifying.

Scaling Explanation

Scale if unable to maintain 1000+ cal/hour pace on rower or if burpees take more than 2-3 seconds each. Priority is keeping intensity high while maintaining proper form. Target time is 8-12 minutes - scale up or down to hit this window. Athletes should feel significant but manageable fatigue in rounds of 15 and 9. If burpees become sloppy or dangerous, scale immediately.

Intended Stimulus

Moderate-intensity glycolytic workout targeting 8-12 minutes. Combines steady-state cardio with explosive movements in a descending ladder format. Primary challenge is maintaining power output while managing transition fatigue. Tests both aerobic capacity and lactate threshold.

Coach Insight

Start row intervals at a sustainable 1200-1400 cal/hour pace. Quick but controlled transitions are key - stay within 3-5 seconds. For burpees, establish consistent rhythm rather than sprinting. Break burpees into manageable sets (11-10, 8-7, 5-4) in early rounds to avoid burning out. Keep feet close to rower for efficiency. Breathe deliberately during burpees to manage heart rate.

Benchmark Notes

This workout follows a 21-15-9-3 rep scheme similar to Fran, but with rowing calories and burpees over rower instead of thrusters and pull-ups. Breaking it down: Rowing calories (fresh state): - 1 cal ≈ 2-3 seconds for elite, 3-4 seconds for intermediate - 21 cals: 45-60s elite, 65-80s intermediate - 15 cals: 35-45s elite, 50-65s intermediate - 9 cals: 20-30s elite, 35-45s intermediate - 3 cals: 8-12s elite, 12-18s intermediate Burpees over rower: - 4-5 seconds per rep fresh state - Add 20% fatigue after rowing - 21 reps: 95-105s elite, 115-130s intermediate - 15 reps: 70-80s elite, 85-100s intermediate - 9 reps: 45-55s elite, 55-70s intermediate - 3 reps: 15-20s elite, 20-25s intermediate Transitions between movements: 3-5s elite, 5-8s intermediate Using Fran as anchor (21-15-9 couplet), but adjusting up ~20% due to: 1. Rowing being more taxing than thrusters 2. Burpees over rower being more complex than pull-ups 3. Additional 3-rep round Final targets: L10 (Elite): 4:00-4:30 L5 (Intermediate): 6:30-7:00 L1 (Beginner): 11:00-12:00

Modality Profile

Row is monostructural (M), Burpee is gymnastics (G). Two movements split evenly between two modalities results in 50/50 split.

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