Workout Description

Why This Workout Is Medium

This partner workout distributes workload effectively across four stations, preventing individual fatigue accumulation. The movements are fundamental (thrusters, burpees, bike, core work) with manageable loads/volumes per person. Built-in rotation provides recovery between high-intensity efforts. While continuous for the team, each athlete gets rest periods. The combination creates a sustained moderate challenge without overwhelming any single energy system or movement pattern.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Continuous partner rotation with 700m runs, bike calories, and non-stop AMRAPs creates significant cardiovascular demand throughout the workout.
• Stamina (7/10): High-volume thrusters, burpees, v-ups, and sit-ups test muscular endurance, especially with continuous AMRAP format creating fatigue.
• Speed (6/10): Partner transitions and AMRAP formats reward quick movement cycling and minimal rest between exercises for maximum output.
• Power (5/10): DB thrusters and burpees have explosive components, though sustained output reduces peak power expression over time.
• Strength (4/10): DB thrusters provide moderate loading, while other movements rely on bodyweight strength and core stability demands.
• Flexibility (3/10): V-ups require hip flexion mobility, thrusters need overhead and squat range, side planks demand shoulder stability.

Movements

• Dumbbell Thruster
• V-Up
• Calorie Bike
• Side Plank
• Burpee
• Sit-Up
• Run

Benchmark Notes

This is a team workout where calories are scored from Partner C's bike work while other partners perform supporting movements. Analysis: Partner C bikes for maximum calories while others cycle through their stations. Assuming 20-minute workout duration: Partner A runs 700m (2-3 minutes) then rotates. Partner B performs AMRAP thrusters/burpees in 5-6 minute blocks. Partner D performs core work in similar blocks. Partner C's bike performance determines team score. Fresh state: elite can sustain 15+ cal/min, intermediate 12+ cal/min, recreational 8+ cal/min on assault bike. Over 20 minutes with brief transitions between partners, fatigue accumulates. Elite athletes can maintain higher intensity longer. Calculated based on sustained calorie output accounting for partner rotation every 5-7 minutes with brief rest periods.

Modality Profile

7 total movements: 4 Gymnastics (Burpee, V-Up, Sit-Up, Side Plank), 2 Monostructural (Run, Bike Cal), 1 Weightlifting (Dumbbell Thruster). Rounded to clean percentages with Gymnastics dominant.