Workout Description

Why This Workout Is Medium

This team workout provides natural recovery through rotation between cardio stations and the AMRAP. While 36 minutes is long, athletes get built-in rest periods when rotating. The DB thrusters and burpees are moderate intensity with manageable weights/movements. The cardio stations (400m run, 500m row, 24/20 bike cals) are challenging but not excessive. The team format and rotation structure prevents significant fatigue accumulation, keeping this accessible for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): 36-minute team workout with continuous cardio stations (run, row, bike) plus sustained AMRAP work creates massive cardiovascular demand.
• Stamina (8/10): High-volume thrusters and burpees in AMRAP format, combined with repeated cardio efforts, heavily taxes muscular endurance systems.
• Speed (6/10): Team rotation timing and maintaining pace across multiple stations requires consistent cycling speed and transition efficiency.
• Strength (4/10): Dumbbell thrusters provide moderate strength demand, but focus is on endurance rather than maximal force production.
• Flexibility (3/10): Thrusters require overhead mobility and squat depth; burpees demand basic hip flexion and shoulder extension range.
• Power (3/10): Some explosive elements in thruster drive and burpee jump-ups, but sustained pace limits true power expression.

Movements

• Air Bike
• Run
• Row
• Thruster
• Burpee

Benchmark Notes

This is a 36-minute team AMRAP where Partner D performs continuous AMRAP of 10 DB Thrusters + 10 Burpees while Partners A, B, C rotate through 400m Run, 500m Row, and 24/20 Bike Cal. The score is total reps completed by Partner D. Movement Analysis: - DB Thrusters (moderate load): 2-3 sec per rep fresh - Burpees: 3-4 sec per rep fresh - Round time fresh: 20 reps × 2.5-3.5 sec = 50-70 seconds Rotation timing determines Partner D's work/rest: - 400m Run: 75-120 sec depending on fitness level - 500m Row: 85-120 sec - 24/20 Bike Cal: 60-90 sec - Average rotation: ~90-110 seconds Partner D gets brief rests during rotations (10-20 seconds for equipment changes), creating a pattern of ~60-70 seconds work, 10-20 seconds rest. Fatigue progression over 36 minutes: - Minutes 0-12: 1.0x pace (fresh) - Minutes 12-24: 1.15x pace (moderate fatigue) - Minutes 24-36: 1.3x pace (significant fatigue) Calculated rounds per 12-minute segment: - Segment 1: 10-11 rounds (200-220 reps) - Segment 2: 8-9 rounds (160-180 reps) - Segment 3: 6-7 rounds (120-140 reps) Total rep ranges: - Elite (L10): 480-540 reps - Advanced (L5): 360-400 reps - Novice (L1): 240-280 reps However, since this is scored as total reps and the workout description suggests tracking Partner D's AMRAP reps specifically, I'm interpreting this as the reps completed in the AMRAP portion only, not total team reps. Given the 36-minute duration with rotation breaks, elite athletes could complete 18-20 full rounds (360-400 reps), while novices might complete 12-14 rounds (240-280 reps). Final targets: L10: 360+ reps, L5: 240 reps, L1: 120 reps

Modality Profile

5 movements total: Run, Row, Bike are monostructural (3/5 = 60%), Thruster is weightlifting (1/5 = 20%), Burpee is gymnastics (1/5 = 20%)