Workout Description

Why This Workout Is Easy

This is a team relay format with built-in recovery periods. Each athlete works for roughly 60-90 seconds then rests for 2-3 minutes while teammates go. The movements are all bodyweight and fundamental. The bear crawl is the most challenging element, but with only 40ft and significant rest between rounds, fatigue accumulation is minimal. Most athletes can complete this without scaling.

Benchmark Times for 3 Partner Relay

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of burpees, shuttle sprints, and bear crawls will heavily tax muscular endurance across multiple muscle groups over extended duration.
• Speed (8/10): Relay format emphasizes quick transitions and maintaining pace, with shuttle sprints specifically targeting speed and agility components.
• Endurance (7/10): Nine rounds of continuous movement with minimal rest creates significant cardiovascular demand, especially with the relay format maintaining constant team activity.
• Power (6/10): Shuttle sprints and explosive burpee components create significant power demands, though tempered by endurance nature of workout.
• Flexibility (4/10): Bear crawl requires shoulder and hip mobility, burpees demand full-body range of motion, moderate flexibility needs throughout.
• Strength (3/10): Primarily bodyweight movements with bear crawl providing moderate strength demand, but not maximal force production focused.

Movements

• Shuttle Sprint
• Bear Crawl
• Burpee

Benchmark Notes

This is a team relay workout with 9 rounds where each partner completes 3 burpees, 3 shuttle sprints (40ft), and a 40ft bear crawl before tagging the next partner. Since scoring method was 'Not provided', this defaults to time to completion. Movement breakdown per person per round: - 3 Burpees: 3 × 4 sec = 12 sec (fresh state) - 3 Shuttle Sprints (40ft): Approximately 3 × 6 sec = 18 sec (includes deceleration/acceleration) - 40ft Bear Crawl: Approximately 20 sec (slow, demanding movement) - Total per person per round: ~50 sec fresh With 3 partners and 9 rounds, each person completes 3 rounds total. Applying fatigue: - Round 1: 50 sec - Round 2: 50 × 1.1 = 55 sec (slight fatigue) - Round 3: 50 × 1.2 = 60 sec (accumulated fatigue) - Total per person: 165 sec Team transitions between partners: ~3-5 sec per handoff × 27 handoffs = ~100 sec Total team time: 165 sec × 3 people + 100 sec transitions = 595 sec base However, this is a high-intensity relay with bear crawls (very demanding) and repeated explosive movements. The bear crawl significantly increases fatigue and the relay format adds competitive pressure. Adjusting upward by 40-50% for these factors. Elite teams (L10): ~720 sec (12:00) - excellent conditioning, minimal rest Median teams (L5): ~1200 sec (20:00) - moderate pacing with brief rests Novice teams (L1): ~1800 sec (30:00) - frequent breaks, slower bear crawls This workout doesn't match any specific anchor exactly, but the intensity and duration are similar to a medium-length conditioning workout with high fatigue accumulation.

Modality Profile

Burpee and Bear Crawl are bodyweight gymnastics movements (2/3 = 67%), Shuttle Sprint is monostructural cardio (1/3 = 33%), no weightlifting movements present