Every 5 min for 8 sets (40min/2 Rds Per Athlete)Partner A: 400m Run then AMRAP Wall BallsPartner B:400m Run then AMRAP Box JumpsPartner C:400m Run then AMRAP DB Push PressPartner D:400m Run then AMRAP Cal Row
Movements
Wall Ball
Run
Box Jump
Dumbbell Push Press
Row
Benchmark Notes
This is a partner-based interval workout where each athlete completes 8 rounds over 40 minutes. Each round consists of a 400m run followed by AMRAP of their assigned movement until the 5-minute mark. Analysis per athlete per round: 400m run takes 75-120 seconds for most athletes, leaving 3:00-4:15 for AMRAP work. Wall balls: 2-3 sec/rep fresh, degrading to 3-4 sec/rep with fatigue and set breaks. Box jumps: 1.5-2 sec/rep fresh, degrading to 2-3 sec/rep. DB push press: 2-3 sec/rep fresh, degrading to 3-4 sec/rep. Rowing calories: roughly 3-4 sec/cal fresh, degrading to 4-5 sec/cal. Fatigue progression across 8 rounds: Rounds 1-2 at baseline, rounds 3-4 at 1.1-1.2x time, rounds 5-6 at 1.2-1.3x, rounds 7-8 at 1.3-1.5x. Set breaking becomes more frequent in later rounds, adding 5-15 seconds of rest per set. Elite athletes (L10) average 25-30 reps per round early, 15-20 reps in final rounds, totaling ~400+ reps across 8 rounds. Recreational athletes (L1) average 8-12 reps per round early, 5-8 reps in final rounds, totaling ~140 reps. The interval format with forced rest prevents complete failure but accumulated fatigue significantly impacts later rounds.
Every 5 min for 8 sets (40min/2 Rds Per Athlete)Partner A: 400m then AMRAP Wall BallsPartner B:400m then AMRAP JumpsPartner C:400m then AMRAP DB Push PressPartner D:400m then AMRAP Cal
Difficulty:
N/A
Modality:
Your Scores:
Performance Levels
L1
L2
L3
L4
L5
L6
L7
L8
L9
L10
RookieNoviceIntermediateAdvancedPro/Elite
This is a partner-based interval workout where each athlete completes 8 rounds over 40 minutes. Each round consists of a 400m run followed by AMRAP of their assigned movement until the 5-minute mark. Analysis per athlete per round: 400m run takes 75-120 seconds for most athletes, leaving 3:00-4:15 for AMRAP work. Wall balls: 2-3 sec/rep fresh, degrading to 3-4 sec/rep with fatigue and set breaks. Box jumps: 1.5-2 sec/rep fresh, degrading to 2-3 sec/rep. DB push press: 2-3 sec/rep fresh, degrading to 3-4 sec/rep. Rowing calories: roughly 3-4 sec/cal fresh, degrading to 4-5 sec/cal. Fatigue progression across 8 rounds: Rounds 1-2 at baseline, rounds 3-4 at 1.1-1.2x time, rounds 5-6 at 1.2-1.3x, rounds 7-8 at 1.3-1.5x. Set breaking becomes more frequent in later rounds, adding 5-15 seconds of rest per set. Elite athletes (L10) average 25-30 reps per round early, 15-20 reps in final rounds, totaling ~400+ reps across 8 rounds. Recreational athletes (L1) average 8-12 reps per round early, 5-8 reps in final rounds, totaling ~140 reps. The interval format with forced rest prevents complete failure but accumulated fatigue significantly impacts later rounds.
