6 Rounds For Total Reps: 1 min Row (calories), 1 min Burpees, 1 min Double-Unders, 1 min Rest. Score is total reps + calories across all rounds.
Primary movement: Row/Burpees/DU
The Ghost is a pure engine interval benchmark: six rounds of row-burpee-double-under minutes with a minute of rest, scored in total reps and calories. There is no barbell and no strength gate - just 18 working minutes of monostructural output, which makes it one of the fairest big-engine comparisons between athletes. The double-under minute is where scores diverge wildly: relaxed rope work can bank 60+ reps a minute, while trips can leave a round nearly empty.
| Level (Reps) | Men | Women |
|---|---|---|
| beginner | 260 | 230 |
| intermediate | 350 | 310 |
| advanced | 440 | 390 |
| elite | 540+ | 480+ |
Total reps + calories across all 6 rounds.
Where does your The Ghost land?
Log it once and the app places you on this table automatically, then tracks the trend.
Row for calories at a hard but repeatable pace (men ~15-20, women ~12-16 per minute) and dismount with 5 seconds to spare - fumbling the transition costs burpee reps. Burpees at a constant 12-15/min; this is the minute where pacing discipline pays across six rounds. On the rope, relax your shoulders and accept a 5-second reset if you trip rather than rushing into a second trip. Total consistency wins: your round 6 should be within 10% of round 1. Log per-round scores to hunt drift next time.
Scaled: same format with single-unders. Beginner: 4 rounds of row - up-downs - single-unders. Any erg substitutes for the rower if needed.
Log every result, see your progress over time, and know exactly where you stand.
Free on iOS and Android. No account needed to start.