Workout Description

Why This Workout Is Hard

While individual elements aren't extreme, the combination creates significant challenge. The partner-hold overhead requirement means continuous work with no true rest. The penalty burpees add psychological pressure and potential additional volume. The second 800m run becomes much harder after accumulated leg fatigue from lunges/squats. Most challenging is the 3-minute plank coming after significant core fatigue from runs and burpees.

Benchmark Times for Protect Your Baby

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume bodyweight movements combined with sustained overhead holds test muscular endurance. The 3-minute plank especially challenges core stamina.
• Endurance (7/10): The two 800m runs with med ball overhead and continuous bodyweight movements create significant cardiovascular demand. Partner format allows some recovery between efforts.
• Speed (6/10): Quick transitions between partners and efficient movement patterns are crucial. The penalty burpees encourage maintaining control over speed.
• Flexibility (5/10): Jumping lunges and overhead positions demand good hip and shoulder mobility. Air squats and burpees require functional range of motion.
• Strength (4/10): Overhead med ball holds require moderate strength endurance. While not maximal loading, the sustained nature challenges strength capacity.
• Power (3/10): Jumping lunges provide some power element, but most movements focus on sustained effort rather than explosive output.

Movements

• Mountain Climber
• Air Squat
• Burpee
• Plank Hold
• Jumping Lunge
• Medicine Ball Run

Scaling Options

Reduce med ball weight to 20/14 lbs or 14/10 lbs. Substitute walking lunges for jumping lunges. Break 3-minute plank into 6x30 seconds with 10-second rests. Reduce run distance to 400m each round. For bodyweight movements: Burpees - step back instead of jump, Lunges - walking or stationary, Air Squats - reduce depth or use target, Mountain Climbers - slower pace or fewer reps (20 each side). Plank - from knees or shorter duration.

Scaling Explanation

Scale if unable to maintain overhead med ball hold for 30+ seconds, perform jumping lunges with proper form, or hold plank position with good alignment for 1+ minute. Priority is maintaining movement quality and workout intensity - better to scale and move well than compromise form. Target completion time is 15-25 minutes. Partners should feel equally challenged throughout. Scale to allow continuous movement with brief, planned rests.

Intended Stimulus

Moderate-length partner workout (15-25 minutes) targeting glycolytic and oxidative energy systems. Primary challenge is mental fortitude and grip/shoulder endurance from overhead med ball holds. The running bookends create aerobic demand while the bodyweight movements in between test muscular endurance and coordination. Partner accountability adds psychological pressure.

Coach Insight

Partners should strategize med ball transitions before fatigue sets in - aim for 20-30 second holds. Break bodyweight movements into manageable sets (10-10-10 or 15-15) to maintain quality. During runs, partners should communicate and switch ball carries every 200m. Keep plank quality high by dropping to knees briefly if form deteriorates. Common mistakes include rushing transitions, poor plank position, and uneven work distribution between partners.

Benchmark Notes

Breaking down the partner workout: 1. Med Ball Runs (800m x 2): - Fresh 800m: 150-210s - Second 800m with fatigue: 180-240s - Partner format adds coordination: +10% 2. Bodyweight Circuit: - 30 Burpees: 90-120s - 30 Jumping Lunges: 45-60s - 30 Air Squats: 30-45s - 30 Mountain Climbers: 30-45s - 3 min Plank: 180s fixed 3. Partner Transitions: - Med ball handoffs: ~5s each - Movement transitions: ~10s each 4. Partner Hold Penalty Risk: - Assume 1-2 drops for intermediate athletes - Each drop = 10 burpees (30-40s) Using Helen (3 rounds run + KB swing + pull-up) as closest anchor: - Helen L10 = 450-510s (M) / 510-570s (F) - This workout is ~2x volume with partner complexity Final Targets (M/F): L10: 14:00/16:00 L5: 20:00/22:00 L1: 30:00/32:00 Adjusted slightly slower than 2x Helen due to: - Partner coordination requirements - Overhead hold fatigue factor - Penalty risk - Fixed 3-min plank component

Modality Profile

Gymnastics (4/6): Burpee, Jumping Lunge, Air Squat, Plank Hold. Monostructural (1/6): Medicine Ball Run. Weightlifting (1/6): Medicine Ball component. Rounded to nearest 10% from raw percentages of ~67/17/17.

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