AMRAP 30 MIN
You can substitute to all kind of burpees: normal burpees, burpee box-jump overs...
This is a long aerobic workout with simple monostructural work and low-skill burpees, with no heavy loading or advanced gymnastics.
How we determine the levelA 30-minute AMRAP with repeated 1000m bike efforts is firmly in a long aerobic time domain, and the 10 burpee-to-bar reps add steady fatigue without forcing all-out sprinting. The load is bodyweight and sustainable, so the workout rewards a methodical, keep-moving pace and heart-rate control rather than high-power redline efforts.
25–30 minutesWorkouts with CrossFit Movements in a longer time domain
Complete as fast as possible: 50-40-30-20-10 calorie rows and box step-ups.
Demeter: 30 min AMRAP of 500m row and 15 ground-to-overheads, using a plate, medicine ball, dumbbells, or another object.
Hera: Complete for time of 50-40-30-20-10 cal row and 25-20-15-10-5 D-ball over shoulder.
