Anchor

An open-ended AMRAP: an honesty test for how much quality work your engine can actually produce.

Grade: Engine · AMRAP · 25:00

The workout

• Move: 400 m Run
• Move: 15/12 Cal Row
• Move: 12 KB Swings @ 24/16 kg (53/35 lb)
• Move: 12 Box Step-overs @ 60/50 cm (24/20 in)
• Target: Retest of Fjord (day 2) · same blocks, same clock · one more round than week 1

Why we programme this

With no cap to hide behind, an AMRAP measures your engine directly: how much repeatable, quality work you can put out in the window. It builds the sustained-output capacity that lets a hybrid athlete keep the throttle open while others fade in the back half. The first round should feel almost restrained: the score is won in the last few minutes, not the first.