Workout Description

Why This Workout Is Medium

This team workout provides built-in recovery through alternating work patterns. While individual elements like 21 DB front squats and T2B could create fatigue, the continuous rotation between partners allows for recovery. The 800m runs provide active rest from the AMRAP components. Most movements are fundamental skills at moderate volume. The team format prevents the grinding fatigue typical of solo high-intensity workouts, making this manageable for average CrossFitters.

Benchmark Times for WOD

• Elite: <13:00
• Advanced: 14:00-15:00
• Intermediate: 16:00-17:00
• Beginner: >24:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Four rounds of 800m runs combined with continuous AMRAP work creates significant cardiovascular demand over extended duration.
• Stamina (7/10): High volume box jumps, T2B, and front squats in AMRAP format will test muscular endurance, especially grip and legs.
• Flexibility (6/10): T2B demands significant shoulder and hip flexibility, while front squats require ankle and thoracic mobility.
• Speed (6/10): AMRAP format demands quick transitions and efficient movement cycling to maximize rounds during work periods.
• Power (5/10): Box jumps require explosive hip extension, but other movements are more endurance-focused than power-driven.
• Strength (4/10): Dumbbell front squats and bodyweight movements require moderate strength but not maximal force production.

Movements

• Dumbbell Front Squat
• Toes-to-Bar
• Run
• Box Jump

Benchmark Notes

This is a complex team workout with 4 rounds of alternating run/AMRAP structure. Breaking down per round: Each round has Partner A&B doing 800m run (150-210 sec fresh) while C&D do AMRAP (5 box jumps at 1.5 sec, 10 T2B at 2 sec, 21 DB front squats at 2.5 sec = 78 sec work), then they switch. Fresh 800m run: 180 sec average. Fresh AMRAP cycle: 78 sec work. Round 1: 180 sec run + 78 sec AMRAP + 20 sec transitions = 278 sec. Round 2: Apply 1.1x fatigue: 198 sec run + 86 sec AMRAP + transitions = 304 sec. Round 3: Apply 1.2x fatigue: 216 sec run + 94 sec AMRAP + transitions = 330 sec. Round 4: Apply 1.3x fatigue: 234 sec run + 101 sec AMRAP + transitions = 355 sec. Total base time: 1267 sec. Add team coordination overhead (+15%) and set breaks during AMRAP (+10%): approximately 1580 sec for recreational level. Elite teams can maintain better pacing and coordination, getting sub-13 minutes (780 sec). Levels distributed with 8-12% gaps typical for 15-25 minute team workouts.

Modality Profile

4 movements: Run (M), Box Jump (G), Toes-to-Bar (G), Dumbbell Front Squat (W). Two gymnastics movements (50%), one monostructural (25%), one weightlifting (25%).