Workout Description

Why This Workout Is Medium

This partner workout provides significant built-in recovery with one partner working while the other rests completely. The movements are moderate skill level - chest-to-bar pull-ups require some proficiency, but DB power snatches and lateral burpee box jumps are accessible. The rep scheme is low volume per round (12 total reps), and the 14-minute time cap prevents excessive fatigue accumulation. The alternating format keeps intensity manageable for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Dumbbell power snatches and explosive burpee box jumps are highly power-dependent movements requiring rapid force development and coordination.
• Stamina (7/10): High-skill pulling movements and explosive snatches will accumulate significant muscular fatigue, especially in grip and shoulders over multiple rounds.
• Flexibility (6/10): Power snatches require full overhead mobility and hip flexibility, while chest-to-bar pull-ups demand good shoulder and thoracic extension.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling, though partner rest periods allow some recovery between efforts.
• Strength (5/10): Chest-to-bar pull-ups require significant relative strength, while 50/35lb dumbbell snatches demand moderate absolute strength for explosive movement.
• Endurance (4/10): Partner format allows recovery between rounds, reducing pure cardiovascular demand despite 14-minute duration and continuous movement patterns.

Movements

• Lateral Burpee
• Chest-to-Bar Pull-Up
• Dumbbell Snatch
• Box Jump

Benchmark Notes

This is a 14-minute AMRAP partner workout where Partner A performs 6 Chest-to-Bar Pull-Ups + 4 Alternating DB Power Snatch (50/35) + 2 Lateral Burpees Box Jump (24/20) while Partner B rests, then they switch. Each partner gets approximately 7 minutes of work time. Movement analysis per round: - 6 Chest-to-Bar Pull-Ups: 1.5-2.5 sec each = 9-15 sec - 4 Alt DB Power Snatch (50/35): 2.5-3 sec each = 10-12 sec - 2 Lateral Burpees Box Jump: 5-6 sec each = 10-12 sec Total per round: 29-39 sec fresh With partner format, each athlete works ~7 minutes with full rest between rounds. This significantly reduces fatigue compared to continuous work. Fatigue multipliers: - Rounds 1-3: 1.0x (29-39 sec) - Rounds 4-6: 1.1x (32-43 sec) - Rounds 7-9: 1.2x (35-47 sec) - Rounds 10+: 1.3x (38-51 sec) Transition time between movements: 2-4 sec per transition = 4-8 sec per round. Total time per round including transitions: 33-55 sec depending on fitness level and round number. Elite athletes (L10): ~30 rounds in 7 minutes = 360 total reps Advanced (L5): ~20 rounds in 7 minutes = 240 total reps Novice (L1): ~10 rounds in 7 minutes = 120 total reps This aligns with partner AMRAP patterns where the rest periods allow for sustained higher intensity compared to continuous AMRAPs. The combination of upper body pulling, power movement, and metabolic conditioning creates a well-rounded challenge. Final targets: L10: 360 reps, L5: 240 reps, L1: 120 reps

Modality Profile

3 out of 4 movements are gymnastics (Chest-to-Bar Pull-Up, Lateral Burpee, Box Jump) while 1 movement is weightlifting (Dumbbell Power Snatch). This gives us 75% gymnastics and 25% weightlifting.