Workout Description

Why This Workout Is Very Hard

The 48-minute duration with a weight vest creates significant systemic fatigue. While individual movements are moderate intensity, the continuous rotation with only 1/3 rest ratio means sustained work under vest load. The plate movements become increasingly challenging as fatigue accumulates, especially the 19 ground-to-overheads. The 400m runs prevent full recovery and maintain elevated heart rate throughout.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): The 48-minute duration with continuous rotation between running and high-volume movements, plus weight vest, creates significant cardiovascular demand and tests aerobic capacity.
• Stamina (7/10): High-rep plate movements combined with burpees and weighted lunges challenge local muscular endurance, especially with vest adding constant load.
• Flexibility (6/10): Overhead plate movements, lunges, and burpees require good mobility, especially shoulder and hip flexibility while managing the vest.
• Power (5/10): Ground-to-overhead movements and burpees have power elements, though fatigue and vest will moderate explosive output.
• Strength (4/10): Moderate loads from plate movements and weight vest create consistent strength demands, though not maximal. Compound effect from sustained duration.
• Speed (4/10): Workout rewards steady pacing over sprint efforts. Transitions between partners and movements require efficiency but not maximum speed.

Movements

• Run
• Burpee

Scaling Options

Weight vest: Remove completely or reduce to 14/10 lbs. Plate weight: Scale to 35/15 lbs or substitute with dumbbells. Movement modifications: Overhead lunges to front rack lunges, burpees to plate to step-back burpees, ground-to-overheads to front rack or shoulder-to-overhead. Run distance can be reduced to 200m or substituted with 500m row/bike. For newer athletes, reduce AMRAP movements to 8-4-12 rep scheme.

Scaling Explanation

Scale if unable to maintain overhead plate control when fatigued, if running pace drops significantly after 3-4 rounds, or if unable to complete at least 2 rounds of AMRAP per rotation. Priority is maintaining consistent movement through all 48 minutes while keeping core temperature managed with vest. Athletes should be able to speak in short sentences during AMRAP portions. Each partner should complete 5-8 full rotations through all stations.

Intended Stimulus

Long-duration aerobic workout (48 minutes) with moderate-intensity intervals. Primary energy system is oxidative with glycolytic spikes during the AMRAP portions. The weight vest adds a strength-endurance component while the run provides active recovery. Mental challenge comes from maintaining consistent effort across multiple rotations.

Coach Insight

Partner A should maintain a sustainable 400m pace (around 70-80% effort) to allow recovery for next AMRAP. Partner B should break plate movements into sets of 4-6 reps early to preserve capacity. For lunges, focus on controlled descent and stable overhead position. On burpees, place hands inside plate width for efficiency. Ground-to-overheads can be power cleaned or muscle cleaned based on fatigue level. Aim for 2-3 rounds per rotation initially, adjusting based on fatigue. Partners should communicate clearly during transitions.

Benchmark Notes

Analysis breakdown: 1. Base movement times: - 400m run: 90-120s with weight vest - 12 OH plate lunges: ~30s - 6 burpees to plate: ~24s - 19 G2OH: ~57s 2. Per-round timing: - Run (Partner A): ~105s avg - AMRAP work (Partner B): ~111s total - Rest (Partner C): Full rotation Total rotation cycle: ~216s (3:36) 3. 48-minute time cap allows for: - Elite (L10): 13-14 rotations = 28+ rounds - Advanced (L5): 10-11 rotations = 20+ rounds - Beginner (L1): 6-7 rotations = 12+ rounds 4. Fatigue factors: - Weight vest impacts run pace (+15%) - Plate movements become more taxing - Team format allows strategic rest Using Cindy (20min AMRAP) as partial anchor, then scaling for: - 2.4x longer duration - Team format recovery benefit - Weight vest impact - Simpler movements Recap: Male L10: 28+ rounds Male L5: 20 rounds Male L1: 12 rounds Female L10: 26+ rounds Female L5: 18 rounds Female L1: 10 rounds

Modality Profile

Run (M), Burpee (G), Overhead Plate Lunge (W), Plate Ground To Overhead (W). Total 4 movements: 1 Gymnastics, 1 Monostructural, 2 Weightlifting. Rounded to 30/30/40 split with slightly higher weighting to W due to two weighted movements.