Workout Description

Why This Workout Is Medium

This workout provides excellent built-in recovery through the partner format - while one works, the other rests completely. The movements are fundamental (burpees, bike, wall balls) at moderate volumes per round. The 700m runs together offer active recovery between work blocks. Though it's 36 minutes total, the actual work time per person is roughly 18 minutes with equal rest, making it manageable for average CrossFitters despite the longer duration.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): 36-minute AMRAP with continuous running and cycling work creates significant cardiovascular demand, testing aerobic capacity throughout the extended duration.
• Stamina (7/10): High volume of burpees, bike calories, and wall balls in repeated rounds will challenge muscular endurance, especially with minimal rest periods.
• Speed (6/10): Partner format creates urgency during work periods, and transitions between movements and partners require efficient pacing and quick cycling.
• Power (4/10): Burpees and wall balls have explosive components, but the long duration and high volume shift focus toward sustained output.
• Strength (3/10): Primarily bodyweight movements with moderate wall ball load; more about strength endurance than maximal force production.
• Flexibility (3/10): Burpees require full body mobility, wall balls need overhead range of motion, but no extreme flexibility demands.

Movements

• Air Bike
• Run
• Burpee
• Wall Ball

Benchmark Notes

This is a 36-minute partner AMRAP with alternating work/rest cycles. Each cycle consists of: 700m run together (3:30-4:30 for most pairs), then Partner A does 3 rounds of 5 burpees + 10/7 cal bike + 15 wall balls while Partner B rests, then they switch roles. Movement analysis: 700m run takes 3:30-4:30 for most pairs. Each individual round (5 burpees + bike + wall balls) takes approximately 90-120 seconds fresh, scaling to 2-3 minutes in later rounds due to fatigue. 5 burpees = 15-20 sec, 10/7 cal bike = 20-30 sec, 15 wall balls = 30-45 sec, plus transitions = 75-105 sec per round fresh. With 3 rounds per partner per cycle, that's 4.5-9 minutes of individual work per cycle. Total cycle time: 8-13.5 minutes (run + both partners' work). In 36 minutes, elite teams complete 4+ full cycles (8+ rounds each), while recreational teams complete 3-4 cycles (6-8 rounds total). The partner format provides built-in rest, reducing normal fatigue multipliers. However, the high volume of wall balls and burpees creates significant metabolic demand. No direct anchor matches this format, but comparing to Cindy (20-min AMRAP: 5 pull-ups + 10 push-ups + 15 air squats) where elite athletes achieve 25-30 rounds, this 36-minute workout with similar rep schemes but more demanding movements and partner coordination should yield proportionally fewer rounds. Elite teams: 8-9 rounds each, Advanced: 7-8 rounds, Intermediate: 6-7 rounds, Recreational: 3.5-5 rounds.

Modality Profile

4 movements total: Run and Bike are monostructural (50%), Burpee is gymnastics (25%), Wall Ball is weightlifting (25%)