FOR TIME
50 - 40 - 30 - 20 - 10
This is a simple bodyweight workout with no loading and only low-skill movements, making it firmly beginner-level despite the high volume.
How we determine the levelThe total volume is very high at 300 reps, and both movements are light but cyclical, which pushes this into a longer sustainable effort rather than an all-out sprint. Athletes need to manage breathing and settle into a consistent pace early, because going out too hot on the burpees will cause a big slowdown later.
15–22 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.
Demeter: 30 min AMRAP of 500m row and 15 ground-to-overheads, using a plate, medicine ball, dumbbells, or another object.
