Workout Description

Why This Workout Is Medium

While individual movements are moderate (devil press, T2B, hang power clean & jerk), the partner format provides built-in recovery with equal work-to-rest ratio. The 700m runs every 10 minutes add cardiovascular demand but also natural break points. Average athletes can maintain steady pace across 30 minutes without significant skill barriers or crushing fatigue accumulation, making this challenging but manageable.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): 30-minute AMRAP with 700m runs every 10 minutes creates significant cardiovascular demand, testing aerobic capacity throughout the extended duration.
• Stamina (7/10): Continuous work for active partner with moderate rep ranges across multiple movements will challenge muscular endurance, especially grip and shoulders.
• Flexibility (6/10): Toes to bar demands significant shoulder and hip flexibility, while devil press requires good overhead and hip mobility throughout range.
• Power (6/10): Hang power clean & jerk and devil press are explosive movements requiring power generation, though tempered by endurance demands.
• Speed (5/10): Partner format allows rest periods, but maintaining pace during work intervals and quick transitions between movements becomes important.
• Strength (4/10): Devil press and hang power clean & jerk require moderate loads, but emphasis is on endurance rather than maximal strength.

Movements

• Air Bike
• Toes-to-Bar
• Run
• Single-Arm Dumbbell Devils Press

Benchmark Notes

This is a 30-minute partner AMRAP with alternating work/rest periods and mandatory 700m runs every 10 minutes. Each partner works for approximately 10 minutes per cycle (minus run time), then rests while their partner works. The workout structure: 0-10min (work + 700m run), 10-20min (rest for A, work for B + 700m run), 20-30min (work for A). Movement analysis per round: 10 Alt SA Devil Press (50/35) = 40-50 sec, 10 Toes to Bar = 20-25 sec, 10 Alt Hang Power Clean and Jerk (95/65) = 30-40 sec, 10/8 Cal Bike = 20-30 sec. Total per round = 110-145 sec fresh. The 700m runs occur at 0:00, 10:00, and 20:00, taking approximately 3:00-4:30 depending on fitness level. This leaves roughly 6:30-7:00 of actual work time per 10-minute segment for each partner. With fatigue and transitions, expect 3-4 rounds per work segment. Total work time per person = ~13-14 minutes. Elite athletes can maintain 1:45-2:00 per round throughout, completing 4 rounds in each of their two work segments plus partial rounds = 8.5-9 total rounds. Advanced athletes slow to 2:15-2:30 per round = 7-8 rounds total. Intermediate athletes at 2:45-3:00 per round = 5.5-6.5 rounds. Beginners at 3:30+ per round = 4-5 rounds. Using Cindy (20-min AMRAP) as reference anchor: Cindy L10 = 25-30 rounds in 20 min, L5 = 15-18 rounds, L1 = 6-8 rounds. This workout has heavier loading and longer runs but less total work time per person (13-14 min vs 20 min), scaling proportionally. Final targets: L10 = 16-17 rounds, L5 = 10-11 rounds, L1 = 4-5 rounds.

Modality Profile

5 movements total: Toes-to-Bar (G), Bike and Run (M), Single Arm Dumbbell Devil Press and Hang Power Clean And Jerk (W). 1 gymnastics movement (20%), 2 monostructural movements (40%), 2 weightlifting movements (40%).