Workout Description

Why This Workout Is Medium

While the total volume (750 reps plus rowing) appears high, the team structure and built-in rest periods make this manageable. Each athlete works for 1/3 of the time with 2/3 recovery between stations. The movements are fundamental bodyweight/light DB exercises that don't create significant interference. The 40-minute cap allows for steady pacing rather than sprint intensity, keeping this in medium territory for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Stamina (10/10): High-volume stations of 150 reps each across multiple movement patterns will completely exhaust muscular endurance in all major muscle groups.
• Endurance (9/10): A 40-minute team workout with 150-rep stations and max calorie rowing creates extreme cardiovascular demand and aerobic capacity requirements.
• Power (6/10): Box jumps and DB thrusters demand explosive hip extension, while burpees require repeated power output from the floor.
• Strength (4/10): Wall balls and DB thrusters provide moderate strength demands, but the high-rep format shifts focus toward strength endurance.
• Flexibility (3/10): Box jumps, wall balls, and thrusters require moderate hip and shoulder mobility throughout full range of motion.
• Speed (3/10): Team format with designated rest periods reduces speed demands, though transitions and rowing pace become important factors.

Movements

• Wall Ball
• Farmer Carry
• Superman
• Dumbbell Thruster
• Wall Sit
• Burpee
• Plank Hold
• Sit-Up
• Hollow Hold
• Box Jump
• Row
• Front Plank

Scaling Options

Reduce volume to 100 reps per station or 20-30 second holds for isometrics. Box jump to 20/16 inch or step-ups. Reduce wall ball weight to 14/10 lbs or use medicine ball. Scale burpees to step-back burpees or omit jump. Use lighter dumbbells for thrusters (15-25 lbs). Reduce plank and hollow holds to 15-20 seconds. Allow knee-supported planks if needed.

Scaling Explanation

Scale if athlete cannot maintain 10+ unbroken reps at each station or hold isometric positions for 20+ seconds. Priority is maintaining movement quality and consistent work rate throughout 30+ minutes. Scale volume rather than eliminate movements to preserve stimulus. Athletes should finish feeling challenged but not destroyed, able to complete the rowing portion with 5-8 minutes remaining.

Intended Stimulus

Long aerobic capacity workout targeting 30-35 minute completion in the oxidative energy system. Tests muscular endurance, core stability, and mental resilience through high-volume bodyweight movements. Partner format allows for active recovery while maintaining continuous work, emphasizing steady-state conditioning over power output.

Coach Insight

Establish sustainable pace early - aim for 15-20 reps every 30-45 seconds during work periods. Partner A should maintain consistent tempo without redlining. Partners B and C focus on quality isometric holds - hollow body and planks should be rock solid, wall sits at 90 degrees. Quick transitions between partners are key. Save 8-10 minutes for the rowing finisher. Break movements before failure - consider 10-8-7 rep chunks for higher volume stations. Core will be heavily fatigued by sit-ups, so brace properly for thrusters.

Benchmark Notes

This is a team workout with 3 partners rotating through work/active rest/passive rest. Each partner completes 50 reps per movement (150 total ÷ 3). The structured portion takes approximately 30-35 minutes: Box jumps (1.5-2 sec/rep × 50 = 75-100 sec), Wall balls (2.5-3 sec/rep × 50 = 125-150 sec), Burpees over erg (4-5 sec/rep × 50 = 200-250 sec), Sit-ups (1-1.5 sec/rep × 50 = 50-75 sec), DB thrusters (2.5-3 sec/rep × 50 = 125-150 sec). With rotation time and active recovery periods, teams finish the structured work between minutes 30-35, leaving 5-10 minutes for max calories on the rower. Elite teams maximize their rowing time with efficient transitions and strong pacing, achieving 12-15 cal/min per person (3 people × 10 min × 13 cal/min = 390 total calories across all team members during rowing phase). Less experienced teams take longer on structured work, leaving only 2-5 minutes for rowing. Benchmark levels reflect total team calorie output during the final rowing segment, with consideration for varying amounts of available rowing time based on structured work completion speed.

Modality Profile

11 total movements: 6 Gymnastics (Box Jump, Superman, Burpee, Front Plank, Sit-Up, Hollow Hold), 1 Monostructural (Row), 4 Weightlifting (Wall Ball, Wall Sit, Dumbbell Thruster, Farmer Carry). Rounded to nearest percentages: 55% G, 9% M, 36% W.