Workout Description

Why This Workout Is Medium

This team workout provides natural recovery through rotation, preventing excessive fatigue accumulation. The triplet movements are moderate volume with bodyweight/light load, while cardio partners maintain steady aerobic pace. The 35-minute duration allows sustainable pacing rather than sprint intensity. Built-in rest from partner rotation and manageable individual workloads make this accessible to average CrossFitters, though the extended time domain provides a solid conditioning challenge.

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): 35-minute team AMRAP with continuous cardio machines (row/bike) and bodyweight movements creates massive cardiovascular demand with minimal rest periods.
• Stamina (8/10): High volume wall balls, sit-ups, and burpee box jumps combined with sustained cardio output tests muscular endurance across multiple systems.
• Speed (7/10): Team format creates urgency for quick transitions and maintaining high pace to maximize calorie accumulation as the scoring metric.
• Power (6/10): Burpee box jumps and wall ball shots require explosive hip extension, while bike/row sprints can demand power output bursts.
• Flexibility (4/10): Burpee box jumps require hip mobility, wall balls need overhead range, and rowing demands posterior chain flexibility for proper mechanics.
• Strength (3/10): Wall balls provide moderate load demand, but primarily tests strength endurance rather than maximal force production capabilities.

Movements

• Wall Ball
• Sit-Up
• Burpee Box Jump
• Bike
• Row

Benchmark Notes

This is a 35-minute team AMRAP where Partner A cycles through a triplet (20 wall balls, 15 sit-ups, 10 burpee box jumps), while Partners B and C accumulate calories on row/bike. The triplet acts as the pacer, determining rotation frequency. Movement analysis: Wall balls (20 reps): 2.5 sec/rep fresh = 50 sec, Sit-ups (15 reps): 1 sec/rep = 15 sec, Burpee box jumps (10 reps): 5 sec/rep = 50 sec. Fresh triplet time: ~115 sec (1:55). With transitions (5-10 sec between movements) and brief partner changeover (10-15 sec), each rotation cycle = 140-150 sec for elite athletes. Over 35 minutes (2100 sec), this allows 14-15 complete rotations per person. Fatigue considerations: Wall balls and burpee box jumps are highly fatiguing. By rotation 8-10, expect 20-30% slowdown. Later rotations may take 180-200 sec. Calorie accumulation per rotation: Elite rowers/bikers can sustain 12-15 cal/min pace during these intervals. Per 2.5-minute rotation, expect 5-6 calories. With 14-15 rotations over 35 minutes, elite athletes accumulate 70-90 calories per person, totaling 210-270 team calories. Scaling by fitness levels: L10 (Elite): 15 rotations × 6 cal = 90 cal/person = 270 total, L5 (Average): 12 rotations × 4.5 cal = 54 cal/person = 162 total, L1 (Novice): 8 rotations × 3 cal = 24 cal/person = 72 total. The workout is primarily limited by the triplet pace rather than pure cardio capacity, making it more accessible across fitness levels. Final targets - L10: 500+ calories, L5: 340 calories, L1: 180 calories.

Modality Profile

5 movements total: Sit-Up and Burpee Box Jump are Gymnastics (40%), Row and Bike are Monostructural (40%), Wall Ball is Weightlifting (20%)