Workout Description

Why This Workout Is Medium

Partner format provides built-in rest between rounds, significantly reducing fatigue accumulation. While clusters at 125/185 are moderately heavy and burpee box jump overs create some fatigue, the alternating work structure allows recovery. The 2020m row (likely split) adds volume but remains manageable with rest. Most average CrossFitters can complete as prescribed due to the work-rest ratio, despite the moderate loading and mixed movement patterns.

Benchmark Times for WOD

• Elite: <15:00
• Advanced: 17:00-19:00
• Intermediate: 21:00-23:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Four rounds with partner sharing creates sustained cardiovascular demand through burpees, rowing, and minimal rest between high-intensity efforts.
• Power (8/10): Burpee box jump overs are highly explosive, clusters combine power clean with explosive thruster, rowing requires powerful strokes.
• Stamina (7/10): High rep burpee box jumps and moderate rep clusters will challenge upper body and leg muscular endurance across multiple rounds.
• Strength (6/10): Clusters at 125/185 lbs require significant strength for the clean and front squat thruster combination under fatigue.
• Speed (6/10): Partner format allows brief recovery but demands quick transitions and maintaining pace through explosive movements to maximize efficiency.
• Flexibility (4/10): Box jumps require hip and ankle mobility, clusters demand front rack position and overhead flexibility for the thruster component.

Movements

• Burpee Box Jump-Over
• Cluster
• Row

Benchmark Notes

This is a partner workout with 4 rounds of: 12 Burpee Box Jump Overs (24/30"), 6 Clusters (125/185), and 2020m Row. Since it's a partner workout, athletes can split work strategically. Movement analysis: Burpee Box Jump Overs are high-intensity, ~4-5 sec per rep fresh. Clusters (clean + front squat + push press) at 125/185 are moderate-heavy, ~4-6 sec per rep. The 2020m row is substantial cardio, ~6:30-8:30 for recreational athletes. Per round breakdown: 12 Burpee Box Jump Overs = 48-60 sec, 6 Clusters = 24-36 sec, 2020m Row = 390-510 sec. Total per round = 462-606 sec. With partner splitting, effective time per athlete per round = 231-303 sec. Four rounds with fatigue (1.0x, 1.1x, 1.2x, 1.3x) and transitions (15-30 sec between movements, 30-45 sec between rounds) gives: Elite partnerships = 900-1020 sec (15:00-17:00), Intermediate = 1380-1500 sec (23:00-25:00), Recreational = 1800-2100 sec (30:00-35:00). This aligns with longer partner workouts where coordination and pacing strategy become crucial factors. The substantial rowing volume and heavy clusters make this a demanding mixed-modal test.

Modality Profile

Three movements across all modalities: Burpee Box Jump-Over (Gymnastics - bodyweight movement), Row (Monostructural - cyclical cardio), and Cluster (Weightlifting - barbell movement with external load). Equal distribution with slight weighting to Weightlifting.