Workout Description

Why This Workout Is Medium

While individual elements are challenging (weighted pull-ups, Bulgarian split squats with load), the relay format provides significant built-in recovery as partners alternate. The 36-minute time cap removes time pressure, allowing athletes to pace appropriately. Moderate weights (50/35) keep loads manageable for most CrossFitters. The combination creates good training stimulus without overwhelming fatigue accumulation due to the work-rest structure.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of Bulgarian split squats and pull-ups with added weight will heavily tax muscular endurance, especially in legs and upper body.
• Endurance (7/10): 36-minute relay with continuous movement including rowing and weighted exercises creates significant cardiovascular demand and aerobic capacity requirements.
• Strength (6/10): 50/35lb weights for split squats and weighted pull-ups require moderate strength, though not maximal loads.
• Speed (6/10): Relay format creates urgency for quick transitions and maintaining pace, though 36 minutes allows for strategic pacing rather than all-out sprinting.
• Flexibility (4/10): Bulgarian split squats demand good hip flexor and ankle mobility, while pull-ups require shoulder and thoracic spine range of motion.
• Power (3/10): Rowing provides some power component, but weighted movements and strict pull-ups are more strength-endurance focused than explosive.

Movements

• Row
• Bulgarian Split Squat
• Weighted Pull-Up
• Strict Pull-Up

Benchmark Notes

This is a 36-minute AMRAP relay workout for teams of 2, with each partner alternating through the full sequence: 250m Row, 10 Bulgarian Split Squats Left (50/35), 5 Weighted Pull-Ups (50/35), 10 Bulgarian Split Squats Right (50/35), 5 Strict Pull-Ups. Let me break down the timing per round: 250m Row takes 50-70 seconds, Bulgarian Split Squats (10 per leg) take 15-20 seconds each set with the added weight, Weighted Pull-Ups (5 reps at 50/35) take 15-25 seconds due to the added load and strict requirement, and 5 Strict Pull-Ups take 10-15 seconds. Total time per round: 105-150 seconds including transitions. Since it's a relay format, one partner rests while the other works, allowing for better recovery. In 36 minutes (2160 seconds), elite teams could complete 5.5-6 rounds, intermediate teams 3.5-4 rounds, and beginner teams 1.5-2 rounds. The weighted pull-ups and Bulgarian split squats with load create significant grip and leg fatigue that compounds over rounds. I referenced Cindy (20-min AMRAP) as the closest anchor, but adjusted significantly downward due to the much higher skill requirement (weighted movements, strict pull-ups, rowing), longer individual round times, and the coordination challenge of relay format. Final targets: L10: 5.5+ rounds, L5: 3.5 rounds, L1: 1.5 rounds.

Modality Profile

4 movements total: Row (M), Bulgarian Split Squat (G), Weighted Pull-Up (W), Strict Pull-Up (G). This gives us 2 Gymnastics, 1 Monostructural, and 1 Weightlifting movement, resulting in G: 25%, M: 25%, W: 50%.