This week’s workout of the week at Masá CrossFit is one of my favorite benchmark workouts: Fortitude. This was originally named and designed by CompTrain and CrossFit New England up in Massachusetts a few years ago. It’s a simple and effective tool to test and train your engine!
Tuesday, March 2nd, 2021.
Every minute on the minute for 30 minutes:
Minute 1: x calorie row
Minute 2: x burpees
This is an interval workout, 15 rounds of alternating movements for 30 minutes. The format goes like this:
At the top of the minute, complete calories on the rower. When complete, rest the remainder of that minute.
At the top of next minute, complete the burpees. When complete, rest the remainder of that minute.
Continue in this fashion until 30 minutes (15 rounds of each) is complete.
The “x” represents the calories/repetitions completed each time. This gives you the opportunity to choose how many you’re going to do, as long as that number is the same for both movements.
This flexibility allows us to customize this workout to each individual. Our goal is a number that is repeatable and sustainable for the full 30 minutes, but that can look different based on each individual’s fitness level. Novice athletes can pick numbers that the can complete in about :20-:30, giving them adequate rest time to recover. More advanced athletes can work in the :30-:40 range, where their rest time is now less than the work time (upping the ante at this point). The most experienced athletes will be able to work in the :40-:50 range, enduring this workout with minimal rest between movements.
What makes this workout so interesting is that it’s simplicity and duration opens the door for a mental component. You have to be smart and pace yourself, but you also have to keep the foot on the gas and complete the work in a limited timeframe. Work hard, rest a little, repeat. Work hard, rest a little, repeat. Work hard, rest a little, repeat…