Workout Description

Why This Workout Is Medium

While 40 minutes seems daunting, the team format provides significant built-in recovery - each athlete works roughly 10 minutes total with 30 minutes rest. The cardio stations are moderate intensity, and the DB complex uses light weights that most can handle. The rotation system prevents fatigue accumulation, making this more about pacing than suffering. Average athletes can complete as prescribed with smart effort distribution.

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): 40-minute team AMRAP with continuous cardio stations (row, bike, run) creates massive aerobic demand and cardiovascular stress throughout.
• Stamina (8/10): High-volume dumbbell complex and sustained cardio efforts will exhaust muscular endurance across multiple muscle groups over extended duration.
• Speed (6/10): Team rotation format demands efficient transitions and maintaining pace across different modalities to maximize total rounds completed.
• Strength (4/10): Dumbbell movements require moderate loading, but emphasis is on volume and endurance rather than maximal strength development.
• Flexibility (3/10): Dumbbell complex requires decent shoulder and hip mobility, especially for front squats and thrusters, plus running mechanics.
• Power (3/10): Push press and thrusters have some explosive component, but the high-rep format and fatigue limit true power expression.

Movements

• Dumbbell Front Squat
• Thruster
• Dumbbell Push Press
• Plank Hold
• Dumbbell Deadlift
• Run
• Bike
• Row

Benchmark Notes

This is a 40-minute team AMRAP with 4 partners rotating through different stations. Each cycle consists of: Partner A (1000m row ~3:30-4:30), Partner B (50/40 cal bike ~2:30-3:30), Partner C (800m run ~3:00-4:00), and Partner D (AMRAP dumbbell complex + plank ~3:30-4:30). The limiting factor is the slowest partner each round, typically the 1000m row or dumbbell complex. For elite teams, each cycle takes approximately 4:30-5:00 minutes, allowing 8-9 complete cycles in 40 minutes. The dumbbell complex (15 deadlifts + 12 front squats + 9 push press + 6 thrusters + 30s plank) takes 2:30-3:30 for the movements plus 30s plank. Intermediate teams will have cycles lasting 5:30-6:30 due to slower cardio times and more rest on the dumbbell work, achieving 6-7 rounds. Recreational teams will see 7:00-8:00+ minute cycles due to significant fatigue accumulation and longer transitions, completing 5-6 rounds. The workout doesn't match any specific anchor exactly, but the endurance nature and team format creates natural pacing limitations. Final targets: L10: 8.4+ rounds, L5: 6.0 rounds, L1: 3.5 rounds.

Modality Profile

8 total movements: 1 Gymnastics (Plank Hold), 3 Monostructural (Row, Bike, Run), 4 Weightlifting (Dumbbell Deadlift, Front Squat, Push Press, Thruster). Percentages: 1/8=12.5% G, 3/8=37.5% M, 4/8=50% W, rounded to nearest whole numbers.