Workout Description

Why This Workout Is Hard

This partner workout combines significant volume (1,050 total reps) with continuous work patterns and cumulative fatigue. The 2,400m of total running creates substantial aerobic demand, while movements like DB push press and walking lunges will tax shoulders and legs progressively. Though partners can split work strategically, the 30-40 minute duration with minimal rest and compound fatigue accumulation across multiple muscle groups elevates this beyond typical medium-difficulty workouts.

Benchmark Times for WOD

• Elite: <13:00
• Advanced: 15:00-17:00
• Intermediate: 19:00-21:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Multiple 400m runs combined with high-volume movements create significant cardiovascular demand over an extended time domain with minimal rest.
• Stamina (8/10): High rep counts across all movements (650+ total reps) will severely test muscular endurance, especially with dumbbell loading creating grip fatigue.
• Speed (5/10): Partner format allows strategic pacing and transitions between runs and movements, though maintaining pace becomes challenging with fatigue accumulation.
• Strength (4/10): Dumbbell push press and loaded lunges provide moderate strength demands, though likely submaximal loads due to high volume requirements.
• Flexibility (3/10): Walking lunges require hip mobility and front rack position demands shoulder/wrist flexibility, though not extreme ranges of motion.
• Power (2/10): Push press has some explosive component, but high volume nature shifts focus toward endurance rather than maximal power output.

Movements

• Push-Up
• Air Squat
• Dumbbell Push Press
• Burpee
• Dumbbell Front Rack Walking Lunge
• Dumbbell Walking Lunge
• Run

Benchmark Notes

Partner workout analysis: 50 Burpees (3.5 sec/rep × 50 ÷ 2 = 88 sec), 400m Run (90 sec together), 100 DB Push Press (2.5 sec/rep × 100 ÷ 2 = 125 sec), 400m Run (90 sec), 200 DB Front Rack Walking Lunges (2 sec/rep × 200 ÷ 2 = 200 sec), 400m Run (90 sec), 300 Air Squats (1.5 sec/rep × 300 ÷ 2 = 225 sec), 400m Run (90 sec), 200 DB Hang Walking Lunges (2 sec/rep × 200 ÷ 2 = 200 sec), 400m Run (90 sec), 100 Push Ups (1.5 sec/rep × 100 ÷ 2 = 75 sec), 400m Run (90 sec), 50 Burpees (3.5 sec/rep × 50 ÷ 2 = 88 sec). Base time: 1261 sec. Applied fatigue multipliers: second half movements +20% due to accumulated fatigue from high volume, partner coordination adds 5% overhead. Transition times: 7 × 5 sec = 35 sec. Total calculation: 1261 × 1.125 + 35 = 1454 sec for L5 (median). Distributed with 15% spreads for medium-length partner WOD.

Modality Profile

7 total movements: 4 gymnastics (Burpee, Air Squat, Dumbbell Hang Walking Lunge, Push-Up), 1 monostructural (Run), 2 weightlifting (Dumbbell Push Press, Dumbbell Front Rack Walking Lunge). Percentages: 57% G, 14% M, 29% W.