Workout Description

Why This Workout Is Medium

While individual movements are moderate (devil press, T2B, thrusters), the partner format provides significant built-in recovery with 1:1 work-to-rest ratio. The bike calories are split, reducing individual load. Seven rounds per person over 35 minutes allows pacing and recovery between efforts. Most average CrossFitters can complete this as prescribed, though cumulative fatigue will build across rounds. The row finish provides active recovery.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): 35-minute workout with continuous bike calories and rowing creates significant cardiovascular demand, testing aerobic capacity throughout the extended time domain.
• Stamina (7/10): High volume of devil press, T2B, and thrusters across 14 rounds will challenge muscular endurance, especially grip and shoulder stamina.
• Flexibility (6/10): Devil press requires full-body mobility, T2B demands shoulder and hip flexibility, thrusters need overhead and squat mobility throughout range.
• Power (5/10): Devil press and thrusters have explosive components, but the high volume and partner rest format reduces pure power output focus.
• Strength (4/10): Devil press and thrusters require moderate loading, but emphasis is on volume over maximal strength with bodyweight and light-moderate weights.
• Speed (3/10): Partner format allows rest periods between rounds, reducing speed cycling demands compared to continuous individual work, though transitions matter.

Movements

• Thruster
• Devil Press
• Toes-to-Bar
• Bike
• Row

Benchmark Notes

This workout is scored by meters rowed in the remaining time after completing the structured portion. Breaking down the workout: 1) 100 Cal Bike split between partners (50 cals each) - Elite: 90-120 sec, Recreational: 180-240 sec. 2) 14 total rounds (7 each) of 7 Devil Press + 7 T2B + 7 Thrusters while partner rests. Devil Press (moderate DB): 4-6 sec/rep, T2B: 2-3 sec/rep, Thrusters (moderate load): 3-4 sec/rep. Per round: 63-91 seconds fresh, but fatigue accumulates significantly. Early rounds: 70-80 sec, middle rounds: 90-110 sec, later rounds: 120-150 sec. Total structured work: Elite 18-22 minutes, Recreational 28-32 minutes. Remaining rowing time: Elite 13-17 minutes (780-1020 seconds), Recreational 3-7 minutes (180-420 seconds). Elite rowers can maintain 1:45-1:55/500m pace for 15+ minutes = 950-1100 meters. Recreational rowers at 2:15-2:30/500m pace for 5 minutes = 150-250 meters. The 35-minute cap creates a significant time crunch where only the fittest athletes will have substantial rowing time. L10 (950m): Elite athletes finishing structured work in 18 minutes, rowing 17 minutes at strong pace. L5 (550m): Average athletes finishing structured work in 25 minutes, rowing 10 minutes at moderate pace. L1 (150m): Novice athletes finishing structured work in 32+ minutes, minimal rowing time remaining.

Modality Profile

5 movements total: Toes-to-Bar (G), Bike and Row (M), Devil Press and Thruster (W). 1 Gymnastics movement (20%), 2 Monostructural movements (40%), 2 Weightlifting movements (40%)