Workout Description

Why This Workout Is Medium

This partner workout provides excellent built-in recovery with alternating work periods, preventing significant fatigue accumulation. The movements are fundamental bodyweight/cardio with low individual volume per round. The ascending/descending ladder creates manageable progression. While total volume is moderate (220 reps each movement), the work-to-rest ratio and simple movement patterns keep this accessible for average CrossFitters without requiring scaling.

Benchmark Times for WOD

• Elite: <24:00
• Advanced: 27:00-30:00
• Intermediate: 33:00-36:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Pyramid structure building to 20 reps then back down creates extreme muscular endurance demands across multiple movement patterns and energy systems.
• Endurance (8/10): Partner format with continuous work creates sustained cardiovascular demand. Bike and row intervals combined with bodyweight movements challenge aerobic capacity throughout.
• Speed (7/10): Partner format creates urgency to cycle through movements quickly. Transitions between bike, row, and floor movements demand efficient movement patterns.
• Power (6/10): Jumping lunges are explosive plyometric movements requiring significant power output, while bike and row can be performed with power bursts.
• Flexibility (4/10): Jumping lunges demand hip and ankle mobility, sit-ups require spinal flexion, while bike and row need moderate range of motion.
• Strength (2/10): Primarily bodyweight movements with light cardio equipment. Jumping lunges require some leg strength but overall strength demand is minimal.

Movements

• Alternating Jumping Lunge
• Sit-Up
• Bike
• Row

Benchmark Notes

This is a partner workout with a pyramid structure (2-4-6-8-10-12-14-16-18-20-18-16-14-12-10-8-6-4-2 reps) totaling 200 reps per movement per partner. Each partner performs 4 movements: Alt Jumping Lunges, Cal Bike, Sit Ups, Cal Row. Movement analysis: Alt Jumping Lunges average 1.5 sec/rep fresh, Bike calories 3 sec/cal, Sit Ups 1 sec/rep, Row calories 4 sec/cal. Fresh time per rep cycle averages 9.5 seconds. With 200 total reps, base time is 1900 seconds. However, significant fatigue accumulates through the pyramid - early rounds (2-8 reps) at 1.0x multiplier, middle rounds (10-16 reps) at 1.2-1.4x, peak rounds (18-20) at 1.5x, then reverse pyramid with continued fatigue at 1.3-1.6x. Partner rest periods provide some recovery but don't fully offset accumulated fatigue. Transition time between movements adds 3-5 seconds per round (19 rounds = 95 seconds). Total estimated time with fatigue and transitions: Elite 1440-1620 sec (24-27 min), Intermediate 2160-2520 sec (36-42 min), Novice 3240-3600 sec (54-60 min). This aligns with similar high-volume partner workouts like long chippers. No direct anchor match, but scaling from Annie (300 total reps, 5-16 min) and extending for partner format and higher volume. Final targets: L10: 24:00, L5: 36:00, L1: 60:00.

Modality Profile

4 movements total: Alternating Jumping Lunge and Sit-Up are Gymnastics (bodyweight movements), Bike and Row are Monostructural (cyclical cardio). 2 G movements and 2 M movements = 50/50 split.