Workout Description

Why This Workout Is Medium

Partner format provides built-in rest during transitions and shared sandbag carry. Synchro movements force pacing but allow recovery between exercises. DB weights will be moderate for most athletes. The 700m runs break up the strength work, preventing excessive fatigue accumulation. While 3 rounds creates volume, the partner element and movement variety keep this manageable for average CrossFitters without requiring significant scaling.

Benchmark Times for WOD

• Elite: <18:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-26:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of synchronized movements (90 total reps per partner) combined with running creates extreme muscular endurance demands.
• Endurance (8/10): Three rounds of 700m runs with sandbag plus continuous movement patterns creates significant cardiovascular demand over extended duration.
• Power (5/10): Hang clean and jerks demand explosive hip extension and overhead power, though fatigue limits maximum power output.
• Strength (4/10): Dumbbell loads and sandbag carry provide moderate strength stimulus, though not maximal due to high rep format.
• Flexibility (4/10): Front squats and hang clean and jerks require good ankle, hip, and shoulder mobility for proper execution.
• Speed (3/10): Partner synchronization requirements and heavy breathing from running limit cycling speed; pacing becomes more important than speed.

Movements

• Dumbbell Front Squat
• Sit-Up
• Dumbbell Hang Clean and Jerk
• Run

Benchmark Notes

This partner workout combines running with a sandbag and synchronized dumbbell movements. I'll analyze each component: **Movement Breakdown per Round:** - 700m Run with sandbag (together): Partners must stay together carrying a sandbag, significantly slower than normal running. Estimate 3:30-4:30 per 700m for average teams (vs ~2:30-3:00 for solo 700m run) - 30 Synchro DB Front Squats: Partners must synchronize, adding coordination time. ~2-2.5 sec per rep = 60-75 sec - 30 Synchro DB Hang Clean and Jerks: More complex movement requiring synchronization. ~3-4 sec per rep = 90-120 sec - 30 Synchro Sit Ups: Simple movement but still requires sync. ~1.5-2 sec per rep = 45-60 sec **Round-by-Round Analysis:** Round 1 (fresh): 700m sandbag run (240 sec) + DB front squats (65 sec) + DB C&J (100 sec) + sit-ups (50 sec) + transitions (15 sec) = ~470 sec Round 2 (1.15x fatigue): Same movements with fatigue = ~540 sec Round 3 (1.3x fatigue): Final round with significant fatigue = ~610 sec **Total Time Estimate:** 470 + 540 + 610 = 1620 seconds (~27 minutes) **Anchor Comparison:** This is most similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) which has L10 at 930-1050 sec and L5 at 1260-1440 sec. However, this workout is significantly longer due to: - Only 3 rounds vs 5, but each round is much longer - 700m vs 400m runs - Sandbag carry adds major difficulty - Partner synchronization adds time - More complex movements (C&J vs wall ball) Adjusting Kelly upward by ~50% for the increased difficulty and duration, placing L10 around 18 minutes (1080 sec), L5 around 26 minutes (1560 sec), and L1 around 35 minutes (2100 sec). **Final Targets:** - L10: 18:00 (1080 sec) - L5: 26:00 (1560 sec) - L1: 35:00 (2100 sec)

Modality Profile

4 movements total: Run (M), Dumbbell Front Squat (W), Dumbbell Hang Clean And Jerk (W), Sit-Up (G). Two weightlifting movements (50%), one monostructural (25%), one gymnastics (25%).