Workout Description

Why This Workout Is Hard

While individual movements are fundamental, the partner synchronization requirement significantly increases difficulty by forcing matched pacing and eliminating individual recovery strategies. The 400 total synchronized reps create substantial fatigue accumulation, particularly as grip and coordination deteriorate together. The bike calories provide some active recovery, but partners must still coordinate transitions. Most athletes will struggle with maintaining sync during later movements, especially burpees and wall balls under fatigue.

Benchmark Times for WOD

• Elite: <20:00
• Advanced: 22:00-24:00
• Intermediate: 26:00-28:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high volume with 400 total synchro reps plus 200 calories. Partner format creates sustained muscular endurance demand.
• Endurance (8/10): High cardiovascular demand from continuous partner work with minimal rest. Cal bike intervals maintain elevated heart rate throughout.
• Power (6/10): DB power snatches are explosive. Wall balls require power from hip drive. Burpees have jump component.
• Strength (4/10): Moderate strength requirements from DB snatches and wall balls, but primarily bodyweight and light external load movements.
• Speed (4/10): Partner synchronization limits speed. Focus on steady pacing rather than fast cycling due to coordination requirements.
• Flexibility (3/10): DB snatches require overhead mobility and hip hinge. Wall balls need squat depth and overhead reach.

Movements

• Air Bike
• Dumbbell Power Snatch
• Wall Ball
• Burpee
• Sit-Up

Scaling Options

Reduce DB weight to 35/25 lbs or 25/15 lbs. Substitute wall balls with lighter med ball (14/10 lbs) or air squats. Replace burpees with step-back burpees or squat thrusts. Reduce bike calories to 35 per round. Consider reducing total reps to 75 per movement. Individual scaling: perform movements individually if synchronization is too challenging.

Scaling Explanation

Scale if either partner cannot maintain synchronized movement patterns or if DB power snatches cannot be performed with proper form for sets of 10+. Priority is maintaining movement quality and partnership timing over load or volume. Target completion time should be 18-22 minutes scaled. If one partner is significantly stronger, they should scale down to match their partner's capacity.

Intended Stimulus

High-intensity partner workout targeting glycolytic capacity across 15-20 minutes. Alternates between synchronized strength/power movements and aerobic recovery intervals. Primary challenge is maintaining synchronized movement quality while managing lactate accumulation and grip fatigue.

Coach Insight

Pace bike intervals at 75-80% effort to allow recovery between synchro movements. For synchronized movements, establish clear communication signals and count together. Break power snatches into sets of 10-15, wall balls 15-20, burpees 10-15, sit-ups 20-25. The non-working partner should actively rest and prepare for transitions. Focus on smooth, controlled movements rather than maximum speed - partner synchronization is more important than individual pace.

Benchmark Notes

This partner workout contains 800 total synchronized repetitions plus 200 split calories. Base estimates: 100 Synchro Alt DB Snatches (50 each): 2.5 sec/rep = 250 sec plus setup/coordination = 270 sec. 50 Cal Bike Split (25 each): 45 sec per person = 90 sec total. 100 Synchro Wall Balls: 2.5 sec/rep = 250 sec plus coordination = 270 sec. 100 Synchro Burpees: 4 sec/rep = 400 sec plus coordination = 430 sec. 100 Synchro Sit Ups: 1.5 sec/rep = 150 sec plus coordination = 165 sec. Total base time: 270 + 90 + 270 + 90 + 430 + 90 + 165 + 90 = 1495 sec. Apply fatigue multipliers: Round 1-2 (DB Snatches + Bike): 1.0x, Round 3-4 (Wall Balls + Bike): 1.1x = +27 sec, Round 5-6 (Burpees + Bike): 1.2x = +104 sec, Round 7-8 (Sit Ups + Bike): 1.3x = +76 sec. Add partner coordination penalty (10% for synchronization challenges) = +170 sec. Add transitions between movements (4 transitions × 15 sec) = +60 sec. Total estimated time: 1495 + 207 + 170 + 60 = 1932 sec for average athletes. L5 (median) = 1680 sec, with elite teams (L9) completing in 1200 sec due to superior conditioning, coordination, and minimal rest, while beginner teams (L1) taking 2400 sec due to frequent breaks, poor synchronization, and extended bike splits.

Modality Profile

5 movements total: Burpee and Sit-Up are gymnastics (bodyweight), Bike is monostructural (cardio), Dumbbell Power Snatch and Wall Ball are weightlifting (external load). Distribution: 2/5 = 40% G, 1/5 = 20% M, 2/5 = 40% W.