Workout Description

Why This Workout Is Medium

This partner workout provides built-in recovery while one partner works, preventing excessive fatigue accumulation. The 50/35lb dumbbells for lunges are moderate loads, and basic movements (push-ups, box jumps) are accessible to most athletes. The 14-minute time cap allows for steady pacing rather than sprint intensity. While the lunges will challenge legs and the continuous nature creates some fatigue, the alternating work structure and fundamental movements keep this manageable for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of lunges, push-ups, and box jumps will heavily tax muscular endurance, especially in legs and upper body pushing muscles.
• Endurance (7/10): 14-minute AMRAP with continuous partner work creates significant cardiovascular demand, requiring sustained aerobic output throughout the time domain.
• Flexibility (6/10): Front-racked lunges demand significant ankle, hip, and thoracic mobility, while lateral box jumps require hip and ankle flexibility.
• Speed (6/10): Partner format creates natural rest periods, but maintaining pace during active work and quick transitions between movements is crucial.
• Power (5/10): Lateral box jumps require explosive hip extension and lateral movement, while lunges and push-ups are more strength-endurance focused.
• Strength (4/10): 50lb/35lb dumbbells provide moderate loading for lunges, while push-ups and box jumps rely on bodyweight resistance.

Movements

• Push-Up
• Dumbbell Front Rack Walking Lunge

Benchmark Notes

This is a 14-minute partner AMRAP with alternating work patterns. Each partner completes 50ft DB front rack lunges (50/35) + 10 push-ups + 10 lateral box jumps over (24/20) per round. Movement analysis: 50ft DB lunges = ~25 steps = 30-45 sec fresh, degrading to 45-60 sec with fatigue. 10 push-ups = 10-15 sec fresh, up to 20-25 sec fatigued. 10 lateral box jumps = 15-20 sec fresh, up to 25-30 sec fatigued. Total per partner per round: 55-80 sec fresh, 90-115 sec fatigued. With partner rest periods, each complete cycle (both partners) takes 2-3 minutes early, extending to 3.5-4 minutes as fatigue sets in. Over 14 minutes, elite teams complete 4-5 full cycles (8-10 individual rounds total = 320-400 reps), intermediate teams manage 3-4 cycles (6-8 rounds = 240-320 reps), and novice teams complete 2-3 cycles (4-6 rounds = 160-240 reps). The scoring counts total reps across all movements (lunges counted as steps, push-ups and box jumps as individual reps), so each round = 45 reps per person. This aligns with moderate-intensity AMRAP patterns where elite athletes maintain higher work rates throughout the time domain.

Modality Profile

3 movements total: Push-Up (Gymnastics), Dumbbell Front Rack Walking Lunge and Lateral Box Jump Over (both Weightlifting due to external load). 1 G movement = 33%, 2 W movements = 67%