Workout Description

Why This Workout Is Medium

The partner format cuts individual work roughly in half, providing built-in rest during alternating rounds. The 188 single-unders and 30-cal row are moderate openers. The deadlift at 365/245 is heavy but it's a single rep — essentially a max-effort touch-and-go. Wall balls, KB swings, and bar-over burpees accumulate fatigue, but the alternating structure gives meaningful recovery between efforts, keeping this squarely in the medium range for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep wall ball shots (20 reps), kettlebell swings (19 reps), and burpees across 3 rounds accumulate significant muscular endurance demands, especially in legs, shoulders, and posterior chain.
• Endurance (7/10): The combination of 188 single-unders, 30-calorie row, wall balls, and bar-over burpees creates sustained cardiovascular demand across a 30-minute time cap, keeping heart rate elevated throughout.
• Strength (6/10): The 365/245 lb deadlift is a meaningful strength stimulus, though only 1 rep per round limits pure strength volume. Moderate loads on KB swings and wall balls add secondary strength demand.
• Power (6/10): American kettlebell swings and bar-over burpees are inherently explosive movements. The single heavy deadlift also requires a powerful hip drive, making power a meaningful secondary demand.
• Speed (5/10): Partner format allows brief recovery during transitions, reducing sprint urgency. However, the 30-minute time cap and alternating rounds create pressure to cycle movements efficiently and minimize rest.
• Flexibility (4/10): American kettlebell swings require overhead shoulder mobility, deadlifts demand hamstring flexibility, and wall balls need adequate hip and thoracic mobility. Moderate overall range of motion requirements.

Movements

• Wall Ball
• Single-Under
• American Kettlebell Swing
• Deadlift
• Row
• Burpee Over Bar

Scaling Options

Single-unders: reduce to 100-120 each if coordination or time is a concern, or substitute 60 double-unders each for athletes with that skill. Row: reduce to 20 calories each if 30 calories will take more than 3-4 minutes. Deadlift: scale to 275/185 lb (approximately 75% of Rx) or a load athletes can confidently lift for a crisp single under fatigue — prioritize a neutral spine over hitting the prescribed number. Wall balls: reduce to 14/10 lb or lower the target to 9 feet; reduce reps to 15 if needed. Kettlebell swings: scale to 35/26 lb and reduce to 15 reps if grip is a limiting factor. Bar over burpees: reduce to 6-7 reps or substitute lateral burpees over a dumbbell for athletes with shoulder or wrist limitations. Volume modification: reduce alternating rounds to 2 each if the 30-minute cap is consistently being hit.

Scaling Explanation

Scale the deadlift if an athlete cannot safely perform a single rep with a neutral spine and full hip extension after the opening couplet — fatigue will only make poor mechanics worse, and a heavy deadlift with a rounded back is a serious injury risk. Scale wall ball weight if the athlete cannot complete at least 10 unbroken reps at Rx load when fresh. Scale kettlebell weight if grip failure is causing the swing to become a squat-and-pull rather than a hip hinge. The goal is to finish the workout in 22-28 minutes with each partner working hard during their rounds and using rest time to recover — not to collapse after every set. Prioritize movement quality on the deadlift above all else. Intensity is the goal everywhere else, but never at the cost of a safe spine position under a barbell.

Intended Stimulus

This is a moderate-to-long time domain partner workout targeting sustained aerobic capacity with bursts of strength and power. Expect 20-28 minutes of work when executed well. The opening couplet of single-unders and rowing is designed to elevate heart rate and prime the engine before the real work begins. The alternating rounds structure means you're working hard, then recovering while your partner goes — but don't be fooled, the rest periods shrink as fatigue accumulates. Primary challenges are grip endurance across deadlifts, kettlebell swings, and wall balls, plus mental toughness managing the burpees late in each round. The single heavy deadlift adds a strength demand that requires composure under fatigue.

Coach Insight

Attack the single-unders at a steady, unbroken pace — this is not a sprint, it's a warm-up for what's coming. On the row, find a strong but controlled pace; your partner is doing the same, so don't blow up here. For the alternating rounds, communicate clearly with your partner on transitions — smooth handoffs save time and energy. The single deadlift at 365/245 lb is heavy and should be treated with respect — reset your breath, brace hard, and pull with intention every time. Wall balls should be done in large sets or unbroken if possible; break them into 12-8 or 10-10 if needed but avoid singles. Kettlebell swings at 53/35 lb should be rhythmic and hip-driven — don't muscle it with your arms. Bar over burpees are the gut-check — stay low, step if needed, but keep moving. Common mistakes: going too hard on the row and dying in the rounds, rushing the deadlift setup under fatigue, and letting wall ball depth get sloppy late in the workout.

Benchmark Notes

Partner workout with a 30-minute cap: each partner does 188 single-unders and a 30-calorie row, then three alternating rounds each of 1 deadlift at 365/245 lb, 20 wall balls, 19 American kettlebell swings and 9 bar-over burpees. Capped teams are graded by reps. An average team finishes in about 26 minutes (L5). An elite team finishes under 14:30.

Modality Profile

6 movements total: Single-Under (G), Row (M), Deadlift (W), Wall Ball (W), American Kettlebell Swing (W), Burpee Over Bar (G). Gymnastics: 2/6 = 33%, Monostructural: 1/6 = 17%, Weightlifting: 3/6 = 50%.

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