Workout Description
Why This Workout Is Medium
This 12-minute partner AMRAP combines moderate intensity with built-in recovery. The partner format provides substantial rest between efforts—while one partner sprints and performs burpee wall balls, the other recovers. The 20/14lb wall balls are light-moderate, and the movements (sprint, burpees, lunges) are fundamental. Most average CrossFitters will complete 3-4 rounds. The leg-focused volume creates fatigue, but the alternating structure prevents continuous high-intensity work, making this challenging but manageable for the average athlete.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of lower body work (sprints, lunges, wall balls) combined with burpees demands sustained muscular output. Partner format prevents full recovery, maintaining fatigue accumulation.
- Endurance (7/10): 12-minute AMRAP with continuous cycling between partners creates sustained cardiovascular demand. Sprint and burpees elevate heart rate significantly, testing aerobic capacity throughout the duration.
- Speed (7/10): Partner format with minimal rest between transitions demands quick cycling and efficient movement. Sprint component and AMRAP structure emphasize pace and rapid transitions.
- Power (6/10): Sprints and burpee wall balls require explosive lower body and upper body power. However, fatigue accumulation limits peak power output as workout progresses.
- Strength (4/10): Wall balls with moderate loads (20/14) and bodyweight burpees provide some strength stimulus, but primary focus is muscular endurance rather than maximal force production.
- Flexibility (3/10): Walking lunges require hip and ankle mobility, burpees demand shoulder and hip range. Overall mobility demands are moderate and basic for CrossFit movements.
Movements
- Sprint
- Walking Lunge
- Burpee Over Wall Ball
Benchmark Notes
The primary limiters are burpee wall balls under fatigue and the partner rest structure — each athlete works roughly half the time. L5 completes ~6 rounds total (3 each), limited by wall ball cycling and leg fatigue from lunges stacking with sprints.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | 12-minute AMRAP with continuous cycling between partners creates sustained cardiovascular demand. Sprint and burpees elevate heart rate significantly, testing aerobic capacity throughout the duration. |
| Stamina | 8/10 | High volume of lower body work (sprints, lunges, wall balls) combined with burpees demands sustained muscular output. Partner format prevents full recovery, maintaining fatigue accumulation. |
| Strength | 4/10 | Wall balls with moderate loads (20/14) and bodyweight burpees provide some strength stimulus, but primary focus is muscular endurance rather than maximal force production. |
| Flexibility | 3/10 | Walking lunges require hip and ankle mobility, burpees demand shoulder and hip range. Overall mobility demands are moderate and basic for CrossFit movements. |
| Power | 6/10 | Sprints and burpee wall balls require explosive lower body and upper body power. However, fatigue accumulation limits peak power output as workout progresses. |
| Speed | 7/10 | Partner format with minimal rest between transitions demands quick cycling and efficient movement. Sprint component and AMRAP structure emphasize pace and rapid transitions. |
WOD: Legs Burn 12 Minute AMRAP with Partner: 40ft 10 Burpee (20/14) 40ft . One Partner Goes and then the other.