Workout Description
For Total Reps (with a Partner)
Buy-In with a Buddy:
50 Push-Ups
50 Sit-Ups
50 Air Squats
Then, EMOM for 25 minutes of:
100 meter Shuttle Run (50 meters out, 50 meters back)
Plank Hold
Switch as needed.
Cash-Out with a Buddy:
50 Air Squats
50 Sit-Ups
50 Push-Ups
Why This Workout Is Medium
Partner WOD allows rest; movements are primarily bodyweight; long duration but manageable intensity per minute with a partner.
Benchmark Times for 1LT Derek Hines
- Elite: <35:00
- Advanced: 35:00-33:00
- Intermediate: 33:00-31:00
- Beginner: >31:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): 10 rounds of bike sprints and burpees create a high and sustained cardiovascular demand, characteristic of interval training.
- Stamina (7/10): Muscular stamina is tested in the legs and arms for the bike, and full-body for burpees, repeated across many rounds.
- Speed (7/10): Fast cycling of bike calories and burpee reps, along with quick transitions between movements, is crucial for a good score.
- Power (6/10): Assault bike sprints are power-intensive, and burpees involve an explosive jump and push-up component.
- Flexibility (3/10): Basic range of motion for burpees (hip/chest to deck, full extension) and cycling mechanics.
- Strength (2/10): Primarily bodyweight for burpees and moderate resistance on the bike; not a test of maximal strength.
Modality Profile
A partner workout with a large bodyweight gymnastics component (Push-Up, Sit-Up, Air Squat, Plank) and a running component (Shuttle Run). The core of the workout is a 25-minute EMOM where the shuttle run is the primary driver of cardiovascular fatigue. Given the long duration of the run-focused EMOM, the monostructural component has a slightly greater weight than the gymnastics part.
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