Workout Description

Why This Workout Is Medium

This team workout provides natural recovery through partner switching and movement variety. The bike calories allow active recovery, pull-ups are broken into manageable 5-rep chunks with rest, and double-unders are done together (shared load). The 35-minute time cap prevents excessive fatigue accumulation. While pull-ups appear twice, the bike work between sets aids recovery. Most average CrossFitters can complete this as prescribed with the built-in rest structure.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume pull-ups (potentially 200+) and sustained double unders will severely test upper body and coordination stamina over time.
• Endurance (8/10): 35-minute AMRAP with continuous cycling, pull-ups, and jump rope creates significant cardiovascular demand with minimal rest periods.
• Speed (7/10): Team switching every 5-10 reps demands quick transitions and maintaining high cycling speed to maximize total volume.
• Power (4/10): Double unders require explosive calf contractions and coordination, while pull-ups have some power component in the pull phase.
• Strength (3/10): Primarily bodyweight movements with pull-ups being the main strength component, but focus is on endurance rather than max effort.
• Flexibility (3/10): Pull-ups require shoulder mobility, double unders need ankle flexibility, but no extreme range of motion demands.

Movements

• Air Bike
• Pull-Up
• Double-Under

Benchmark Notes

This is a 35-minute team AMRAP with 3 athletes cycling through bike calories (switch every 10), pull-ups (switch every 5), double unders (all together), and pull-ups again (switch every 5). Each round totals 90 reps: 30 bike calories + 15 pull-ups + 30 double unders + 15 pull-ups. I'll analyze this by breaking down the time per round and applying team dynamics. Movement Analysis: - 30 Bike Calories (switching every 10): Each athlete does 10 calories ≈ 15-25 seconds fresh. With switches, total time ≈ 60-90 seconds including transitions - 15 Pull-ups (switching every 5): Each athlete does 5 pull-ups ≈ 5-10 seconds fresh. With switches, total time ≈ 30-45 seconds including transitions - 30 Double Unders (all together): Working simultaneously, this takes ≈ 15-30 seconds depending on skill level - 15 Pull-ups (switching every 5): Same as first pull-up set ≈ 30-45 seconds Round Time Calculation: Fresh round time: 135-210 seconds (2:15-3:30) With fatigue progression: - Rounds 1-3: 2:15-3:30 per round - Rounds 4-6: 2:30-4:00 per round (10-15% slower) - Rounds 7+: 3:00-5:00 per round (20-40% slower) Team Efficiency Factors: - Elite teams maintain smooth transitions and pacing - Average teams lose 10-20% efficiency to coordination issues - Novice teams lose 20-30% to poor transitions and uneven pacing Projected Performance: - Elite (L9-L10): 6.5-7.5 rounds (efficient transitions, strong across all movements) - Advanced (L7-L8): 5.5-6.5 rounds (good teamwork, occasional breaks) - Intermediate (L5-L6): 4.5-5.5 rounds (moderate pacing, some coordination issues) - Beginner (L1-L3): 2.5-4.0 rounds (frequent breaks, scaling needed) This workout is most similar to team-based AMRAPs but doesn't have a direct anchor. I'm using Cindy (20-min individual AMRAP) as a reference point and adjusting for team dynamics and longer duration. Cindy shows L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds over 20 minutes. This workout is 35 minutes but with team coordination challenges and higher skill movements (double unders), so I'm scaling proportionally but more conservatively. Final targets: L10: ~7.0 rounds, L5: ~4.8 rounds, L1: ~2.5 rounds

Modality Profile

Three movements total: Pull-Up and Double-Under are gymnastics (bodyweight movements), Bike is monostructural cardio. With 2 gymnastics and 1 monostructural movement, the breakdown is approximately 67% gymnastics and 33% monostructural.