Workout Description

Why This Workout Is Medium

While the 155/105lb overhead carry is moderately heavy, the team relay format provides significant built-in rest (2-3 minutes between turns). The 40ft carries are short distances, bike calories are minimal, and burpees add volume but aren't overwhelming. The 12-minute time cap limits total work. Average athletes can complete this as prescribed due to the recovery periods, though the overhead position will challenge shoulders and core.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Overhead barbell carries at moderate weight combined with burpees after each round creates substantial muscular endurance demand across shoulders, core, and legs.
• Endurance (7/10): 12-minute AMRAP with continuous movement between partners creates significant cardiovascular demand, especially with overhead carries and bike calories maintaining elevated heart rate.
• Strength (6/10): 155/105lb overhead carries require significant strength to maintain barbell overhead for 40ft distances, testing grip, shoulders, and core stability under load.
• Speed (6/10): Team relay format creates urgency for quick transitions and maintaining pace, with partners waiting creating natural pressure to move efficiently.
• Flexibility (4/10): Overhead position demands good shoulder and thoracic mobility, while burpees require basic hip and ankle flexibility for full range of motion.
• Power (3/10): Burpees provide some explosive component, but the workout is primarily strength-endurance focused rather than power development with the loaded carries.

Movements

• Burpee
• Overhead Carry
• Bike

Benchmark Notes

This is a 12-minute AMRAP team relay with 3 partners cycling through rounds. Each partner performs: 40ft overhead carry (155/105), 6/4 cal bike, 40ft overhead carry, then all 3 do burpees. Let me break this down: Per partner round analysis: - 40ft overhead carry (155/105): 8-12 seconds for elite, 12-18 seconds for average athletes - 6/4 cal bike: 12-18 seconds for elite, 18-25 seconds for average - 40ft overhead carry: 8-12 seconds for elite, 12-18 seconds for average - 3 burpees (all partners): 9-12 seconds for elite team, 12-18 seconds for average team - Transitions and coordination: 5-10 seconds per partner Total time per complete team cycle (all 3 partners + burpees): Elite teams ~90-120 seconds, average teams ~150-180 seconds, novice teams ~210-270 seconds. In 12 minutes (720 seconds): - Elite teams (L9-L10): 6-8 complete cycles = 6-8 rounds - Advanced teams (L7-L8): 4.5-6 complete cycles - Average teams (L5-L6): 3.5-4.5 complete cycles - Novice teams (L1-L3): 2.5-3.5 complete cycles This is similar to team-based AMRAPs but with significant overhead carry loading and coordination demands. The heavy overhead carries (155/105) will cause significant fatigue, especially in later rounds. Teams will slow considerably after round 4-5 due to grip fatigue and shoulder endurance limits. Final targets: L10: 10+ rounds, L5: 5.7 rounds, L1: 2.5 rounds

Modality Profile

Three movements across all modalities: Burpee (Gymnastics - bodyweight), Bike (Monostructural - cyclical cardio), Overhead Carry (Weightlifting - external load carry). Equal distribution with slight rounding to W.