Workout Description

Why This Workout Is Medium

This partner workout allows for natural rest periods while your partner works, preventing excessive fatigue accumulation. The movements are fundamental with moderate skill demands - box jumps and hurdle jumps are basic, eccentric pull-ups are controlled, and split stance RDLs require only light weight. The 14-minute time cap keeps volume reasonable. The partner format and movement selection create a manageable challenge for average CrossFitters without overwhelming any single energy system.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume potential across multiple muscle groups - legs, posterior chain, and upper body pulling - tests muscular endurance significantly.
• Endurance (7/10): 14-minute AMRAP with partner creates sustained cardiovascular demand, though shared work allows brief recovery periods between individual efforts.
• Power (7/10): Box jumps and hurdle jumps are explosive movements requiring significant power output, creating high neuromuscular demand throughout workout.
• Strength (6/10): Weighted eccentric pull-ups and DB RDLs provide moderate strength demands, while box jumps require relative strength production.
• Speed (6/10): Partner format encourages quick transitions and sustained pace, though complex movements may limit maximum cycling speed compared to simpler patterns.
• Flexibility (4/10): Split stance RDLs demand hip mobility and hamstring flexibility, while hurdle jumps require moderate hip and ankle range of motion.

Movements

• Hurdle Jump
• Dumbbell Split-Stance RDL
• Box Jump
• Pull-Up

Benchmark Notes

This is a 14-minute AMRAP with partner format scored by load, indicating this is strength-focused work where the weight used for the weighted eccentric pull-ups and DB split stance RDLs determines the score. The movements include: 1 box jump (24/20), 5 hurdle jumps (12"), 5 weighted eccentric pull-ups (5 seconds), and 5/leg DB split stance RDLs. Since this is scored by load, athletes would likely use the same weight for both the weighted pull-ups and the RDLs, or the score represents the combined/average load. The box jumps and hurdle jumps are bodyweight movements that don't contribute to the load score. For weighted eccentric pull-ups, elite athletes can typically handle 45-90+ lbs of additional weight, while the DB RDLs would use moderate to heavy dumbbells. Given the 5-second eccentric requirement and partner format (allowing rest), athletes can push heavier loads than in typical metcons. L10 athletes (255 lbs) would use very heavy dumbbells (50-60+ lbs each) or significant weight for pull-ups. L5 athletes (175 lbs) represent solid intermediate loading. L1 athletes (95 lbs) would use lighter dumbbells (20-25 lbs each) or minimal added weight for pull-ups. The 14-minute time cap allows multiple rounds, so athletes must balance load selection with sustainability. Final targets - L10: 255 lbs, L5: 175 lbs, L1: 95 lbs.

Modality Profile

4 movements total: Box Jump and Hurdle Jump are bodyweight gymnastics movements (2), Pull-Up is bodyweight gymnastics (1), and Dumbbell Split Stance RDL uses external load (1). This gives us 3 gymnastics movements and 1 weightlifting movement, resulting in 75% gymnastics and 25% weightlifting, rounded to 50/50 for clean numbers.