Workout Description

Why This Workout Is Medium

The partner format is the key contextual factor reducing difficulty significantly. Each athlete performs roughly half the volume (15 deadlifts, 30 T2B, 60 cal row, 90 wall balls) with built-in rest while their partner works. Moderate deadlift loading (154/220 lbs) and light wall balls keep intensity manageable. While toes-to-bar after deadlifts creates grip fatigue, the work-to-rest ratio and 30-minute time cap make this achievable for average CrossFitters without scaling. Solo this would be Hard, but shared work elevates it to Medium.

Benchmark Times for Deadlift and Chill

• Elite: <13:45
• Advanced: 15:15-16:45
• Intermediate: 18:00-19:00
• Beginner: >26:30

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Extremely high volume across all movements: 60 toes-to-bar, 120 calories, and 180 wall balls will exhaust core, pulling, and leg stamina even when split between partners.
• Endurance (7/10): The 120-calorie row combined with high total volume and a 30-minute time cap creates significant cardiovascular demand. Partner format allows brief recovery but sustained aerobic capacity is heavily tested.
• Flexibility (5/10): Toes-to-bar require significant hip flexion and shoulder mobility. Wall balls demand good squat depth and overhead range. Deadlifts need proper hip hinge positioning throughout high volume.
• Speed (5/10): Partner format creates built-in rest periods, encouraging steady sustainable pace rather than sprint cycling. For-time format demands efficient transitions and consistent movement speed.
• Strength (4/10): Deadlifts at 70/100kg provide moderate strength demand but aren't maximal loads. Wall balls and toes-to-bar are more stamina-focused than pure strength movements.
• Power (3/10): Wall balls have explosive hip extension component, but high volume shifts focus to muscular endurance. Deadlifts can be powerful but moderate load reduces pure power expression.

Movements

• Deadlift
• Toes-to-Bar
• Row
• Wall Ball

Scaling Options

Reduce deadlift to 50/70 kg if sets drop below 3 reps. Substitute knees-to-elbow or lying toes-to-bar for T2B. Reduce row to 100 calories if pace drops below 2:10/500m. Lower wall ball weight to 4/6 kg or reduce reps to 150 total. Consider reducing all movements proportionally: 20 DL, 40 T2B, 80 cal row, 120 wall balls to maintain stimulus within time cap.

Scaling Explanation

Scale if you cannot maintain deadlift sets of 3+ reps or if T2B ability is fewer than 3-5 consecutive reps. The goal is consistent movement with brief strategic breaks, finishing in 20-28 minutes. Priority is maintaining intensity and avoiding complete muscular failure, especially on grip-intensive movements. If either partner cannot contribute meaningfully to all movements, reduce volume by 25-30% rather than weight alone. Athletes should be working 60-70% of the time with quick transitions.

Intended Stimulus

Moderate-to-long duration partner chipper (15-25 minutes) focusing on oxidative capacity with glycolytic bursts. Tests grip endurance, pacing discipline, and mental resilience across high total volume. Primary challenge is maintaining sustainable work output while managing fatigue accumulation across four distinct movement patterns.

Coach Insight

Communicate partner splits before starting - consider 15/15 DL, 30/30 T2B, 60/60 cal row, 90/90 wall balls, or split by time intervals. Deadlifts should be quick sets of 3-5 reps, avoid grinding singles. T2B are the grip bottleneck after deadlifts - smaller sets (5-8 reps) prevent total failure. Row in 250-500m chunks to keep pace around 1:50-2:00/500m. Wall balls are a mental game - find a rhythm of 15-25 unbroken reps and stick to it. Partner not working should be ready to jump in immediately. Chalk up before T2B section. Biggest mistake is going too hard on deadlifts or early T2B sets.

Benchmark Notes

This partner workout is limited primarily by toes-to-bar volume and capacity, followed by the aerobic demand of the row and wall-ball grind. L1 athletes (28 min) will struggle with TTB technique and need frequent breaks on all movements; splitting efficiently is key. L5 teams (19:30) can maintain moderate sets on TTB (8-12 reps), sustain a 1:50-2:00/500m row pace per person, and chip away at wall-balls in manageable sets of 15-20. L10 teams (13 min) execute large TTB sets (15-20 unbroken), row at sub-1:45 pace, and blast through wall-balls with minimal rest. Deadlifts are quick for all levels given the moderate load. Transitions and smart partner communication are critical.

Modality Profile

4 movements total: Deadlift (W), Toes-to-Bar (G), Row (M), Wall Ball (W). Distribution: 1 Gymnastics (25%), 1 Monostructural (25%), 2 Weightlifting (50%).