Workout Description

Why This Workout Is Medium

While 40 minutes seems daunting, the team format with built-in rotation provides significant recovery. The 1000m run offers active rest while partners work, and the AMRAP movements use moderate loads with synchro pacing naturally limiting intensity. The combination creates steady work without overwhelming fatigue accumulation. Most CrossFitters can maintain this pace, though the duration will test aerobic capacity and mental stamina.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): 40-minute team AMRAP with 1000m runs creates significant cardiovascular demand, requiring sustained aerobic output throughout the extended duration.
• Stamina (7/10): High-volume synchro movements like 24 burpees per round combined with continuous work for 40 minutes heavily taxes muscular endurance.
• Power (6/10): Power snatches are explosive by nature, and maintaining power output in thrusters and burpees becomes challenging as fatigue accumulates.
• Speed (6/10): Team format requires efficient transitions and synchronized movement execution to maximize rounds, with running pace affecting overall output.
• Flexibility (5/10): Power snatches demand overhead mobility, thrusters require front rack position, and burpees need full-body range of motion throughout.
• Strength (4/10): Dumbbell power snatches and thrusters require moderate loading, but emphasis is on endurance rather than maximal strength output.

Movements

• Thruster
• Burpee
• Run
• Dumbbell Snatch

Scaling Options

Reduce run to 800m or 600m for newer athletes. Use lighter dumbbells (15-25/10-15 lbs). Substitute regular burpees for synchro burpees. Reduce AMRAP reps to 6-6-18 or 5-5-15. Consider 30-minute time cap for less conditioned athletes. Allow step-ups instead of jump burpees.

Scaling Explanation

Scale if athlete cannot maintain aerobic base pace on runs or if dumbbell weight causes form breakdown after first round. Priority is maintaining consistent movement quality and team synchronization over 40 minutes. Athletes should finish feeling worked but not destroyed - target moderate to moderately-hard effort throughout.

Intended Stimulus

Long aerobic capacity workout targeting oxidative energy system over 40 minutes. Combines steady-state running with high-volume, moderate-intensity strength endurance. Tests ability to maintain consistent output across multiple modalities while managing fatigue accumulation in a team setting.

Coach Insight

Run at conversational pace - aim for 4:30-5:30 per 1000m to allow recovery for strength work. During AMRAP, focus on smooth rhythm over speed - target 3-4 rounds per rotation. Synchronize movements by having one athlete call the tempo. Keep dumbbell weight moderate (20-35/15-25 lbs) to maintain unbroken sets. Rest 10-15 seconds between movements to reset positioning. Communication is key - call out rep counts and encourage teammates.

Benchmark Notes

This is a 40-minute team AMRAP with 4 athletes rotating between running and a synchro AMRAP circuit. Let me break down the scoring structure: Athletes A&B run 1000m while Athletes C&D perform the synchro circuit (8 Alt DBL DB Power Snatches + 9 DB Thrusters + 24 Burpees = 41 reps per round), then they rotate. The workout is scored by total reps completed by the synchro pairs during their AMRAP segments. Movement analysis for one synchro round (41 reps): - 8 Synchro Alt DBL DB Power Snatches: ~3 sec per rep = 24 sec - 9 Synchro DB Thrusters: ~3 sec per rep = 27 sec - 24 Synchro Burpees: ~4 sec per rep = 96 sec - Transitions between movements: ~10 sec total - Total time per round: ~157 sec (2:37) In 40 minutes, each pair gets approximately 20 minutes of work time (while the other pair runs). A 1000m run takes 4-6 minutes for most athletes, so each rotation cycle is roughly 5-6 minutes, allowing for 6-8 total rotations. Per 20-minute work segment: - Elite teams (L9-L10): ~7-8 rounds = 287-328 reps - Advanced teams (L6-L8): ~5-6 rounds = 205-246 reps - Intermediate teams (L4-L5): ~4-5 rounds = 164-205 reps - Novice teams (L1-L3): ~3-4 rounds = 123-164 reps Synchro movements add coordination challenges and typically reduce individual pace by 15-20%. The alternating dumbbell snatches require timing, thrusters demand synchronized breathing, and synchro burpees are particularly challenging for pacing. Final targets: L10: ~440 reps, L5: ~280 reps, L1: ~120 reps

Modality Profile

4 movements total: Run (M), Dumbbell Power Snatch (W), Thruster (W), Burpee (G). Two weightlifting movements (50%), one monostructural (25%), one gymnastics (25%).