Workout Description
Why This Workout Is Hard
The partner format provides alternating work relief, but the cumulative volume is massive — each athlete logs roughly 1500m of running plus equal distance carrying (repeated twice), totaling 3000m+ per person. Carries range from awkward plates to medballs under fatigue. The burpee penalty (at ~30-40 min finish = 60-80 synchro burpees) punishes pacing mistakes and adds meaningful volume to already fatigued athletes, making this Hard overall.
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Accumulating run distances (50, 100, 200, 400m) done twice totals roughly 3000m of running, plus loaded carries creating sustained cardiovascular demand over a potentially lengthy time domain.
- Stamina (7/10): Repeated partner carries with plates, kettlebells, and medicine balls across multiple distances, combined with a burpee penalty, creates significant cumulative muscular endurance demand throughout.
- Speed (6/10): The for-time format with a synchro burpee penalty directly punishes slower completion, incentivizing partners to run and carry efficiently and transition quickly to minimize total minutes accrued.
- Strength (4/10): Loaded carries with up to 90lbs (2 plates) are moderately challenging but short-duration. Not maximal strength efforts, yet heavier than bodyweight and requiring positional tension throughout.
- Flexibility (2/10): Running and loaded carries require only basic range of motion. Offset KB carries may demand mild thoracic stability and hip mobility, but extreme flexibility is not a limiting factor.
- Power (2/10): Synchro burpees introduce a small explosive element at the end, but the dominant movements — running and loaded carries — are sustained-output activities rather than true power expressions.
Movements
- Medicine Ball Carry
- Farmer Carry
- Partner Carry
- Burpee
- Run
Modality Profile
5 total movements: Run (M), Burpee (G), and three weighted carries — Partner Carry, Farmer Carry, and Medicine Ball Carry — all classified as Weightlifting (W) due to external load. W: 3/5 = 60%, G: 1/5 = 20%, M: 1/5 = 20%.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 8/10 | Accumulating run distances (50, 100, 200, 400m) done twice totals roughly 3000m of running, plus loaded carries creating sustained cardiovascular demand over a potentially lengthy time domain. |
| Stamina | 7/10 | Repeated partner carries with plates, kettlebells, and medicine balls across multiple distances, combined with a burpee penalty, creates significant cumulative muscular endurance demand throughout. |
| Strength | 4/10 | Loaded carries with up to 90lbs (2 plates) are moderately challenging but short-duration. Not maximal strength efforts, yet heavier than bodyweight and requiring positional tension throughout. |
| Flexibility | 2/10 | Running and loaded carries require only basic range of motion. Offset KB carries may demand mild thoracic stability and hip mobility, but extreme flexibility is not a limiting factor. |
| Power | 2/10 | Synchro burpees introduce a small explosive element at the end, but the dominant movements — running and loaded carries — are sustained-output activities rather than true power expressions. |
| Speed | 6/10 | The for-time format with a synchro burpee penalty directly punishes slower completion, incentivizing partners to run and carry efficiently and transition quickly to minimize total minutes accrued. |
With a partner, for time:50 meter run, 1 partner carry 2 45/35# platesSwitch and repeat 100 meter run, 1 partner carry 2 offset KBSwitch and repeat 200 meter run, 1 partner carry 35#/45# PlateSwitch and repeat400 meter run, 1 partner carry 20/14# medballSwitch and repeatX2Then, complete 2 synchro burpees for every minute it took you to complete.