Workout Description

Why This Workout Is Medium

While this appears high-volume, the team format provides significant built-in recovery with 2/3 rest time. Partners rotate through work stations, preventing fatigue accumulation. The holding positions (wall sit, plank, farmer hold) are manageable for average athletes during partner's work periods. Total individual work is moderate: ~50 bike calories, 40 box jumps, 30 thrusters, 20 burpees. The structure prevents the brutal continuous grind that would make this much harder.

Benchmark Times for WOD

• Elite: <18:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-26:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high volume across all movements with isometric holds creating significant muscular endurance demands throughout the workout.
• Endurance (8/10): High cardiovascular demand from 300 bike calories plus continuous movement pattern with minimal rest periods between partners.
• Speed (6/10): Partner rotation system demands efficient transitions and sustained pace to maximize team output across all stations.
• Power (5/10): Box jumps and thruster components require explosive movement, but tempered by high volume and endurance focus.
• Strength (4/10): Moderate strength requirements from thrusters and farmer holds, but primarily bodyweight and light load movements dominate.
• Flexibility (3/10): Basic mobility needed for box jumps, thrusters, and various hold positions, but no extreme range of motion demands.

Movements

• Air Bike
• Farmers Hold
• Wall Sit
• Box Jump
• Plank Hold
• Thruster
• Burpee
• Hollow Hold

Benchmark Notes

This is a team workout with 3 partners rotating through work/hold/rest stations. I'll analyze the total work volume and estimate completion time based on the working partner's pace while accounting for the static holds creating additional fatigue. Movement breakdown: - 150 Bike Calories (2x): 300 total calories - 120 Box Jumps: 24" standard height - 90 Thrusters: Weight not specified, assuming 95/65 lb - 60 Burpees For the working partner's pacing: 1. First 150 Bike Calories: Elite 4-5 min, Intermediate 6-7 min, Recreational 8-10 min 2. 120 Box Jumps: Elite 3-4 min (1.5-2 sec/rep), Intermediate 4-6 min, Recreational 6-8 min 3. 90 Thrusters: Elite 4-5 min (2.5-3 sec/rep with breaks), Intermediate 6-8 min, Recreational 8-12 min 4. 60 Burpees: Elite 3-4 min (3-4 sec/rep), Intermediate 5-7 min, Recreational 8-10 min 5. Final 150 Bike Calories: Elite 5-6 min (fatigue), Intermediate 7-9 min, Recreational 10-12 min The static holds (wall sit, plank, farmer hold, hollow hold) will create significant fatigue for the holding partner, affecting their performance when they rotate to work. This adds approximately 10-15% to overall time. Transition time between stations: 5-10 seconds per rotation, totaling 1-2 minutes across the workout. Total estimated times: - Elite (L10): 18-20 minutes - Intermediate (L5): 26-28 minutes - Recreational (L1): 35-37 minutes This workout is most similar to a long chipper format but with the team element reducing individual work volume while adding coordination complexity. The combination of monostructural work, gymnastics, and weightlifting with static holds creates a comprehensive test. Final targets: L10: 18:00, L5: 26:00, L1: 35:00

Modality Profile

8 movements total: 4 Gymnastics (Wall Sit, Box Jump, Burpee, Hollow Hold), 1 Monostructural (Bike), 3 Weightlifting (Plank Hold, Thruster, Farmer Hold). Percentages: G=50%, M=12.5%≈13%, W=37.5%≈37%