Workout Description

Why This Workout Is Hard

While individual elements (135/95 C&J, burpees, box jumps) might seem moderate, the combination creates significant challenges. Six rounds means 66 barbell cycles under fatigue, with burpees immediately after taxing the same muscle groups. The box jumps become increasingly risky as fatigue builds. Partner format helps but total volume (264 reps) and continuous nature still makes this demanding for average CrossFitters.

Benchmark Times for Sean Suiter

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Six rounds of high-intensity movements with minimal rest creates significant cardiovascular demand. Partner format allows brief recovery but maintains elevated heart rate throughout.
• Stamina (7/10): Multiple rounds of moderate-rep gymnastics and weightlifting movements challenge local muscular endurance, particularly in shoulders, legs, and core.
• Power (7/10): Explosive hip drive needed for clean-and-jerks and box jumps. Bar-over burpees also benefit from power production.
• Flexibility (6/10): Clean-and-jerks demand good mobility in ankles, hips, and shoulders. Box jumps and burpees require decent hip flexion and extension.
• Speed (6/10): Quick transitions between movements and fast cycling of moderate-weight clean-and-jerks are important for optimal performance.
• Strength (5/10): Clean-and-jerks at 135/95 pounds require moderate strength, though not maximal. Repeated exposure tests strength-endurance more than pure strength.

Movements

• Clean and Jerk
• Box Jump

Scaling Options

Clean and Jerk: Reduce to 95/65 lbs or 75/55 lbs. Can split into power clean + push press if needed. Bar-Over Burpees: Step-over variation or regular burpees without the bar. Box Jumps: Reduce height to 20/16 inches, or substitute step-ups. Can also scale to 4-5 rounds total, or reduce reps to 8-12-12 scheme per movement. For beginners, consider alternating movements between partners instead of complete rounds.

Scaling Explanation

Scale if unable to perform 5+ unbroken clean and jerks at prescribed weight, or if form deteriorates significantly under fatigue. Box jump height should allow for consistent rebounding without excessive rest. Athletes should maintain steady movement with no more than 15-20 seconds rest between sets. Target completion time is 12-18 minutes - scale load or volume if estimated time exceeds 20 minutes. Prioritize maintaining power output and proper form over prescribed weight or movement complexity.

Intended Stimulus

Moderate-length glycolytic workout targeting 12-18 minutes. Partner format allows for built-in rest but maintains elevated heart rate. Primary challenge is maintaining power output across clean and jerks while managing fatigue during high-volume gymnastics movements. Tests both strength endurance and cardiorespiratory capacity.

Coach Insight

Split work evenly between partners - one person works while other rests. For clean and jerks, consider sets of 4-4-3 or 6-5 based on capacity. Touch-and-go reps are optional but not required. Keep burpees consistent but not rushed - rhythm is key. For box jumps, step-down is recommended as fatigue accumulates. Watch for deteriorating clean technique in later rounds. Quick transitions between movements maintain workout intensity. Target time domain suggests about 2-3 minutes per round.

Benchmark Notes

This partner workout is most similar to DT (5 rounds of barbell cycling + additional movements) but with more volume. Analysis: Per Round (fresh state): - 11 C&J (135/95): 11 × 5s = 55s - 16 Bar-Over Burpees: 16 × 4.5s = 72s - 17 Box Jumps: 17 × 2s = 34s Base round time: ~161s Fatigue multipliers: Rounds 1-2: 1.0x (161s) Rounds 3-4: 1.2x (193s) Rounds 5-6: 1.3x (209s) Transitions between movements: ~10s × 2 per round Partner handoffs/coordination: add 5-10s per round Total time calculation: Rounds 1-2: 2 × (161 + 20 + 8) = 378s Rounds 3-4: 2 × (193 + 20 + 10) = 446s Rounds 5-6: 2 × (209 + 20 + 10) = 478s Projected elite time: ~1302s total (21:42) Compared to DT anchor (6-7 min), this workout has: - 32% more barbell volume - Additional gymnastics movements - Partner coordination factor Scaling from DT anchor (360-420s for L10) with 1.7x multiplier due to volume. Final targets: Male L10: 12:00 (720s) Male L5: 20:00 (1200s) Male L1: 30:00 (1800s) Female L10: 15:00 (900s) Female L5: 23:00 (1380s) Female L1: 35:00 (2100s)

Modality Profile

Clean and Jerk (W), Bar Over Burpee (G+W), Box Jump (G). Total of 4 modality counts: 1 pure gymnastics (Box Jump), 1 mixed movement counting as both G+W (Bar Over Burpee), and 1 pure weightlifting (Clean and Jerk). This gives us 2 weightlifting components and 2 gymnastics components out of 4 total, rounded to 70/30 split favoring weightlifting for cleaner numbers.

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