Workout Description

Why This Workout Is Hard

While individual elements are moderate (light weights, basic movements), the 31-minute AMRAP format with 12 different movements creates significant cardiovascular and muscular endurance challenges. The high-rep scheme (31) across all movements means sustained work periods, and the sequencing (burpees early, followed by barbell cycling) leads to cumulative fatigue. Partner format provides some relief but volume and duration make this demanding.

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): 31-minute AMRAP with high-volume movements and constant work demands significant cardiovascular capacity. The rowing and sustained effort create substantial aerobic challenge.
• Stamina (8/10): Multiple muscle groups face repeated loading across 372 total reps. Upper body, lower body, and core all face significant muscular endurance demands.
• Speed (7/10): Quick transitions between movements and efficient cycling of moderate-weight exercises are crucial for maximizing rounds.
• Power (6/10): Box jumps, wall balls, and hang power cleans demand explosive output, though fatigue will impact power production.
• Flexibility (5/10): Full-range movements like burpees, overhead positions, and Olympic lifting variations require decent mobility, especially under fatigue.
• Strength (4/10): Moderate loads in deadlifts, cleans, and shoulder-to-overhead. Most movements are more endurance-focused than strength-intensive.

Movements

• AbMat Sit-Up
• Air Squat
• Box Jump
• Burpee
• Deadlift
• Double-Under
• Hang Power Clean
• Kettlebell Swing
• Push-Up
• Row
• Shoulder-to-Overhead
• Wall Ball

Scaling Options

Reduce barbell loads to 35/20kg if unable to cycle 10+ unbroken reps. Sub singles or penguin hops for double-unders. Lower box height to 20/16in. Scale push-ups to knees or incline if needed. Reduce kettlebell weight to 16/12kg. For wall balls, decrease height target or weight. Consider 21 reps per movement instead of 31. Row can scale to 21 calories or bike/ski erg substitute.

Scaling Explanation

Scale if unable to maintain consistent movement for 2+ minutes per station or if form deteriorates significantly. Priority is maintaining steady work rate across full time domain. Athletes should be able to complete 3-4 rounds with partner. Scale load/volume to allow 15-20 seconds rest between movements while keeping heart rate elevated. Form should never break down - reduce load/complexity before compromising mechanics.

Intended Stimulus

Long-duration oxidative workout (31+ minutes) designed to test muscular endurance and aerobic capacity. The high volume and varied movements create sustained metabolic demand while keeping intensity moderate. Primary challenge is maintaining consistent output across multiple movement patterns while managing fatigue.

Coach Insight

Partners should establish clear rotation strategy - consider alternating movements or splitting reps (16/15). Pace for sustainability - aim for 65-75% effort early. Break up high-skill movements (double-unders, box jumps) before form deteriorates. Keep transitions under 10 seconds. For barbell movements, touch-and-go reps until form starts breaking, then singles. Row should be steady state (~1000-1200 cal/hr). Avoid rushing wall balls - establish consistent rhythm.

Benchmark Notes

This is a long partner AMRAP with 12 movements of 31 reps each. Analysis based on Cindy (20min AMRAP) anchor but adjusted for: 1. Longer time domain (31min vs 20min) 2. Partner work allowing rest/recovery 3. Movement breakdown: - Burpees: 3.5s/rep = 108.5s - Double-Unders: 0.5s/rep = 15.5s - Deadlifts: 2.5s/rep = 77.5s - Push-Ups: 1.5s/rep = 46.5s - Box Jumps: 2s/rep = 62s - Hang Power Cleans: 2.5s/rep = 77.5s - Air Squats: 1.5s/rep = 46.5s - KB Swings: 2s/rep = 62s - S2OH: 2.5s/rep = 77.5s - Sit-Ups: 1.5s/rep = 46.5s - Row: ~45s for 31 cals - Wall Balls: 2.5s/rep = 77.5s Base round time: ~12.5 minutes Transitions: ~2 minutes per round Fatigue multiplier increases by 10% each round L10 (Elite): 6.5+ rounds L5 (Intermediate): 4.3 rounds L1 (Beginner): 2.1 rounds Female adjustments: - 15% slower on bodyweight movements - 20% slower on weighted movements - Similar pacing on cardio Results in approximately 0.3-0.7 fewer rounds across levels

Modality Profile

Gymnastics (6/12): AbMat Sit-Up, Air Squat, Box Jump, Burpee, Push-Up, Double-Under. Monostructural (1/12): Row. Weightlifting (5/12): Deadlift, Hang Power Clean, Kettlebell Swing, Shoulder-to-Overhead, Wall Ball. Rounded to nearest 10% from raw percentages (50/8.3/41.7).