Workout Description

Why This Workout Is Medium

While this is a 36-minute workout with continuous movement, the team format provides natural recovery periods during partner rotations. The movements are fundamental with manageable loads - single arm KB cleans, push-ups, goblet squats, and basic cardio. The staggered rotation based on 1000m row completion (roughly 4-5 minutes) creates built-in rest. Each athlete works approximately 9 minutes out of every rotation cycle, allowing adequate recovery between efforts.

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): 36-minute team AMRAP with continuous rowing, biking, and bodyweight movements creates massive cardiovascular demand with minimal rest periods.
• Stamina (8/10): High-volume bodyweight movements like 50 burpees, 50 sit-ups, and continuous AMRAPs will test muscular endurance across multiple muscle groups.
• Speed (6/10): Team format creates urgency for quick transitions and maintaining pace, especially during partner rotations every 1000m row cycle.
• Power (5/10): Hang power clean and jerks are explosive, jumping air squats add power element, but sustained nature limits pure power output.
• Strength (4/10): Single arm hang power clean and jerks with moderate load, plus goblet squats provide decent strength stimulus but not maximal.
• Flexibility (3/10): Hang power clean and jerks require good shoulder and hip mobility, while other movements use moderate range of motion.

Movements

• Air Bike
• Push-Up
• Jumping Squat
• Burpee
• Sit-Up
• Goblet Squat
• Dumbbell Hang Clean and Jerk
• Row

Scaling Options

Reduce row to 750m for newer athletes. Use 15-20lb DB for hang clean and jerks instead of prescribed weight. Substitute knee push-ups or wall push-ups. Replace jumping air squats with regular air squats. Reduce Partner D movements to 30 sit-ups and 30 burpees. Consider 30-minute time cap for less conditioned teams.

Scaling Explanation

Scale if athletes cannot maintain consistent movement for 8+ minutes per station or if technique breaks down significantly under fatigue. Priority is maintaining steady work output and proper form over intensity. Athletes should feel challenged but able to complete each rotation without extended rest periods. Target is finishing each station feeling moderately fatigued but ready to rotate.

Intended Stimulus

Long-duration aerobic capacity workout targeting the oxidative energy system over 36 minutes. This team-based endurance challenge emphasizes sustained work capacity, coordination, and mental resilience. Primary focus is aerobic conditioning with mixed modal movements requiring consistent pacing and teamwork.

Coach Insight

Pacing is critical - athletes should maintain 70-80% effort to avoid early burnout. Partner A should row at comfortable pace (2:10-2:30/500m) to allow adequate recovery between rotations. Partner B should pace the complex to maintain steady rhythm - consider 4-3-3 breakdown on hang clean and jerks, smooth push-ups, and controlled tempo on squats. Partner C should maintain moderate bike pace (60-70 RPM). Partner D should break burpees into manageable sets (10s) and keep steady rhythm on sit-ups. Key is consistent movement rather than sprint efforts - teams will rotate 4-6 times.

Benchmark Notes

This is a 36-minute team AMRAP with 4 partners rotating every ~4-5 minutes (time for 1000m row completion). Primary scoring metric is calories from Partner C's bike work. Analysis: Partner A completes 1000m row (3.25-4.5 min), establishing rotation timing. Partner B performs AMRAP of 20 SA hang power C&J + 10 push-ups + 20 goblet squats + 10 jumping air squats (~2.5-3.5 min per round). Partner C bikes for max calories (15-25 cal per 4-min rotation). Partner D performs AMRAP of 50 sit-ups + 50 burpees (~4-6 min per round). Each athlete cycles through all stations over 36 minutes. Critical calculation: Partner C bike performance drives score. With 4-minute average rotations, each athlete bikes 2-3 times for total 8-12 minutes of bike time. Bike output: Elite 20-25 cal/4min, Good 15-20 cal/4min, Average 12-15 cal/4min, Novice 8-12 cal/4min. Total team calories: L1 novice teams ~520 cal (4 athletes × 130 cal avg), L5 average teams ~920 cal (4 × 230 cal), L9 elite teams ~1320 cal (4 × 330 cal). Accounts for fatigue in later bike rotations (-10-15% output) and transition efficiency.

Modality Profile

8 total movements: 4 Gymnastics (Push-Up, Jumping Air Squat, Sit-Up, Burpee), 2 Monostructural (Row, Bike), 2 Weightlifting (Single Arm Hang Power Clean and Jerk, Goblet Squat). 4/8 = 50% G, 2/8 = 25% M, 2/8 = 25% W.