Workout Description

Why This Workout Is Hard

While individual elements aren't extreme (205/135 C&J, basic DUs, T2B), the combination creates significant challenges. The C&Js are heavy enough to require breaks when fatigued, T2B volume adds up over 5 rounds, and the 400m runs prevent full recovery. Partner format helps manage fatigue but 5 rounds means 15-20 minutes of sustained work. Most average CrossFitters will need to break up T2B and C&Js significantly by round 3.

Benchmark Times for Eva Strong

• Elite: <8:00
• Advanced: 9:00-10:00
• Intermediate: 11:00-12:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): Quick transitions between movements and partner handoffs are crucial. Double-unders and T2B require fast cycling.
• Endurance (7/10): The 400m runs and sustained work across 5 rounds create significant cardiovascular demand, especially when combined with the technical gymnastics and lifting elements.
• Flexibility (7/10): Toes-to-bar demands significant shoulder and hip mobility, while clean and jerks require good front rack and overhead positions.
• Stamina (6/10): Multiple rounds of toes-to-bar challenge midline and grip endurance, while the running and double-unders test leg stamina.
• Power (6/10): Clean and jerks are explosive movements, and double-unders require reactive power. Running and T2B balance this out.
• Strength (5/10): The clean and jerk at 205/135 requires moderate to heavy loads, though low total volume keeps this from being strength-dominant.

Movements

• Double-Under
• Toes-to-Bar
• Clean and Jerk
• Run

Scaling Options

Double-unders: Single-unders (72 reps) or alt single/double mix. T2B: Knee raises or V-ups (same rep count). C&J: Reduce to 155/105 or 135/95 based on 1RM. Can also power clean + push press. Run: 200m or 300m option, row/bike equivalent ok. Volume option: 3-4 rounds instead of 5. Time cap at 25 minutes.

Scaling Explanation

Scale if unable to do: 20+ unbroken double-unders, 5+ unbroken T2B, or C&J weight > 75% 1RM. Maintaining intensity through all 5 rounds is priority - should feel challenging but doable. Target time domain 15-20 minutes. Scale to preserve intended stimulus of moderate-high intensity with brief recovery during partner work. Form deterioration on T2B or C&J indicates need for scaling.

Intended Stimulus

Moderate-length glycolytic workout (15-20 minutes) with oxidative elements from the run. Primary challenge is maintaining work rate across multiple skill elements while managing fatigue. Partner format allows for strategic work-rest intervals while keeping overall intensity high. Heavy clean and jerks create strength-endurance demands.

Coach Insight

Partners should establish clear rotation strategy - one works while other rests on T2B and C&J. Double-unders and run done together to maintain accountability. Break T2B into sets of 5-7 early to avoid grip fatigue. On C&J, quick singles with controlled setup between reps. Run at sustainable 70-80% effort - resist sprinting early rounds. Common mistakes: rushing transitions between movements, not communicating rotation plan with partner, going too heavy on C&J affecting run performance.

Benchmark Notes

Breaking down this partner workout: 1. Double-Unders (24 reps together) - ~12-15 sec per round at fresh state - Minimal fatigue impact due to sharing 2. Toes-to-Bar (19 reps split) - ~10 reps per person - 2 sec/rep = ~20 sec per round - Moderate fatigue scaling in later rounds 3. Clean and Jerks (2 reps split at 205/135) - 1 rep per person at heavy load - Similar to Grace loading but much fewer reps - ~8-10 sec per person including setup 4. 400m Run (together) - Base time 75-90 sec - Must stay together, so paced to slower partner - Progressive fatigue impact Round breakdown (elite male times): R1: 15 + 20 + 20 + 85 = 140s R2: 15 + 22 + 20 + 90 = 147s R3: 15 + 25 + 22 + 95 = 157s R4: 18 + 28 + 25 + 100 = 171s R5: 20 + 30 + 25 + 105 = 180s Total elite time ~8:00 (480s) Using Helen (3 rounds run + KB + pull-up) as primary anchor since it's also run-based with gymnastics. This workout has more rounds and heavier barbell work, so times scale up ~15-20%. Final targets (M/F): L10: 8:00/10:00 L5: 12:00/14:00 L1: 18:00/20:00

Modality Profile

4 total movements: Double-Under and Toes-to-Bar (2 gymnastics), Run (1 monostructural), Clean and Jerk (1 weightlifting). 2/4 G = 50%, 1/4 M = 25%, 1/4 W = 25%

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