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.
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.