AMRAP 30 MIN
Choose a weight you can handle for 30min, the grip from row and plate movement will be challenging at the end.
Can you also use a medicine ball, dumbbells or other objects
Long duration and grip fatigue add challenge, but the movements are low-skill with self-selected light loading, keeping this in the beginner range.
How we determine the levelA 30-minute AMRAP with a 500m row each round is firmly in the long aerobic/endurance domain, and the repeated ground-to-overhead adds steady muscular fatigue rather than sprint-style intensity. The loading is intended to be manageable for long sets, but the accumulating grip and shoulder fatigue makes this a methodical, keep-moving workout rather than a fast sustainable threshold piece.
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.
Athena: 30 min AMRAP of 1,000m bike erg and 10 burpees to bar, with any burpee variation allowed.
Hera: Complete for time of 50-40-30-20-10 cal row and 25-20-15-10-5 D-ball over shoulder.
