Workout Description

Why This Workout Is Very Hard

This partner workout combines moderate-heavy loads (40/25kg) with high volume across multiple movement patterns without built-in rest. The synchronized movements force both partners to work at the limiting athlete's pace, preventing strategic pacing. Power snatches and thrusters at this weight become increasingly difficult as grip and shoulders fatigue, while sync burpees and TTB create significant metabolic stress. The 200 double-unders finale under extreme fatigue will challenge most athletes' coordination and stamina.

Benchmark Times for Sync or Swim

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high rep counts across multiple muscle groups will severely test muscular endurance, particularly grip stamina from pull-ups and snatches.
• Endurance (8/10): High volume partner workout with minimal rest creates significant cardiovascular demand, especially with synchronized movements requiring coordination and sustained effort.
• Power (7/10): Power snatches are explosive by nature, and maintaining power output through high volume creates significant power endurance demands.
• Flexibility (6/10): Power snatches demand full overhead mobility, TTB requires hamstring flexibility, and synchronized movements need good range of motion.
• Speed (6/10): Partner synchronization requires coordinated pacing, and transitioning between movements efficiently becomes crucial as fatigue accumulates throughout the workout.
• Strength (4/10): Moderate barbell loads at 40/25kg require decent strength but focus is on volume rather than maximal force production.

Movements

• Thruster
• Power Snatch
• Single-Under
• Toes-to-Bar
• Plank
• Pull-Up
• Double-Under
• Burpee Over Bar

Scaling Options

Reduce weight to 30/20kg or 25/15kg for barbell movements. Sub regular burpees for sync burpees over bar. Replace TTB with hanging knee raises or V-ups. Scale pull-ups to banded, ring rows, or jumping pull-ups. Reduce plank to regular plank or knees. Use 150 DU/300 SU or single-unders only. Consider reducing overall volume by 20% (40-40-30-30-50-50-160/320).

Scaling Explanation

Scale if you cannot perform 10+ unbroken power snatches or thrusters at prescribed weight, or lack 5+ strict pull-ups. Priority is maintaining movement quality and workout flow with partner. Target completion time should be 20-35 minutes. Scale volume if workout would exceed 40 minutes to preserve intended stimulus.

Intended Stimulus

Long-duration glycolytic/oxidative workout lasting 25-40 minutes. Tests muscular endurance, coordination under fatigue, and partner synchronization. Primary challenge is maintaining movement quality and pace as fatigue accumulates across multiple movement patterns.

Coach Insight

Divide work strategically - alternate movements or break into manageable chunks (10s, 5s for snatches/thrusters). Sync movements require communication - establish rhythm early. Power snatches should be touch-and-go when possible. Keep thrusters unbroken in small sets. TTB and pull-ups will be grip-limiting - use efficient kip. Plank requires core endurance - switch every 15-30 seconds. Double-unders at end when fatigued - focus on rhythm over speed.

Benchmark Notes

This is a partner workout with synchronized movements and high volume. I'll analyze each movement segment and apply partner-specific considerations. Movement breakdown: 1. 50 Power Snatch 40/25kg (25 each): Elite ~2.5 sec/rep = 62.5 sec, Intermediate ~4 sec/rep = 100 sec, Novice ~6 sec/rep = 150 sec 2. 50 sync Burpees Over Bar (25 each): Sync adds ~20% time. Elite ~4.5 sec/rep = 225 sec, Intermediate ~6 sec/rep = 300 sec, Novice ~8 sec/rep = 400 sec 3. 40 Thrusters 40/25kg (20 each): Elite ~2.5 sec/rep = 50 sec, Intermediate ~3.5 sec/rep = 70 sec, Novice ~5 sec/rep = 100 sec 4. 40 sync TTB (20 each): Sync adds coordination time. Elite ~2.5 sec/rep = 100 sec, Intermediate ~4 sec/rep = 160 sec, Novice ~6 sec/rep = 240 sec 5. 60 Pull-ups (30 each): Elite ~1.5 sec/rep = 90 sec, Intermediate ~2.5 sec/rep = 150 sec, Novice ~4 sec/rep = 240 sec 6. 60 sync arm plank: Elite ~1 sec/rep = 60 sec, Intermediate ~1.5 sec/rep = 90 sec, Novice ~2.5 sec/rep = 150 sec 7. 200 DU/400 SU: Elite DU ~100 sec, Intermediate mix ~180 sec, Novice SU ~240 sec Transitions and rest: ~60-120 sec total depending on level Fatigue multipliers: Later movements suffer 15-25% degradation. Partner coordination adds 10-15% overall time. Provisional totals: Elite ~750 sec, Intermediate ~1050 sec, Novice ~1500 sec Cross-checking against anchors: This resembles a longer Angie (1980-2400 sec L1) but with partner coordination and barbell work. The volume is similar to Kelly (1800-2100 sec L1) but with more technical movements. Given the partner sync requirements and high skill movements like snatches and TTB, I'm anchoring closer to Amanda's complexity (1080-1380 sec L1) but scaling up for the higher volume. Final targets: L10: 840 sec (14:00), L5: 1320 sec (22:00), L1: 2100 sec (35:00)

Modality Profile

8 movements total: 5 gymnastics (Burpee Over Bar, Toes-to-Bar, Pull-Up, Plank, Double-Under/Single-Under counted as one jump rope category) and 3 weightlifting (Power Snatch, Thruster). 5/8 = 62.5% gymnastics, 3/8 = 37.5% weightlifting, rounded to 63/37.