Workout Description

Why This Workout Is Medium

This partner workout provides excellent built-in recovery with 1:1 work-to-rest ratios. The movements are fundamental with moderate loads and volumes. While 28 minutes is long, the constant switching prevents significant fatigue accumulation. The row provides active recovery, weights are manageable for average athletes, and movement interference is minimal. The partner format transforms what could be a grinding workout into a sustainable, moderate challenge.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): 28-minute AMRAP with continuous movement and minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the extended time domain.
• Stamina (7/10): High volume across multiple movement patterns with partner switching creates substantial muscular endurance demands, particularly in shoulders, legs, and posterior chain.
• Power (6/10): Box jumps and wall balls are explosive movements requiring power generation, while rowing demands power application through legs and pulling mechanics.
• Speed (5/10): Partner format allows brief recovery between efforts, but maintaining consistent pace and quick transitions between movements becomes crucial for maximizing rounds.
• Strength (4/10): Moderate loads in deadlifts (80/55kg) and wall balls (9/6kg) provide strength stimulus, but emphasis is on sustained output rather than maximal force.
• Flexibility (3/10): Wall balls require overhead mobility, deadlifts need hip hinge mechanics, and box jumps demand ankle/hip flexibility for safe landing and rebounding.

Movements

• Wall Ball
• Push-Up
• Deadlift
• Box Jump
• Row

Scaling Options

Reduce row to 200m. Scale wall balls to 6/4 kg or reduce to 12 reps. Modify push-ups to knee push-ups or incline push-ups. Reduce deadlift weight to 60/40 kg or use kettlebell deadlifts. Lower box height to 50/40 cm or substitute step-ups. Consider reducing reps across all movements by 20% for newer athletes.

Scaling Explanation

Scale if you cannot maintain consistent movement quality throughout. Priority is maintaining the intended moderate intensity and movement flow rather than struggling with weights or reps. Athletes should be able to complete each movement in 1-2 sets maximum when fresh. Target is completing 4-6+ full rounds with good form. Scale if any single movement takes longer than 2-3 minutes to complete.

Intended Stimulus

Moderate-duration mixed modal conditioning lasting 20-28 minutes. Primarily oxidative energy system with glycolytic bursts during each movement. Tests aerobic capacity, muscular endurance, and ability to maintain consistent output across varied movement patterns. Partner format allows for active recovery while maintaining workout intensity.

Coach Insight

Maintain steady, sustainable pace - this is about consistency over 28 minutes, not sprint efforts. Row at 70-75% effort to avoid early fatigue. Wall balls should be unbroken sets - use legs to drive ball up. Keep push-ups strict and chest-to-deck. Deadlifts should be touch-and-go with perfect hip hinge - reset if form breaks. Box jumps should be controlled step-downs to preserve legs. Quick but controlled transitions between partners - have equipment ready and positioned efficiently.

Benchmark Notes

This is a partner AMRAP workout over 28 minutes where partners alternate every movement. Each round consists of: 250m Row + 15 Wall Balls (9/6kg) + 10 Push-Ups + 10 Deadlifts (80/55kg) + 12 Box Jumps (60/50cm). Since partners alternate, each athlete works roughly 14 minutes total. Movement analysis: 250m Row takes 50-70 sec, 15 Wall Balls take 30-45 sec, 10 Push-Ups take 10-15 sec, 10 Deadlifts take 20-30 sec, 12 Box Jumps take 18-24 sec. Fresh round time: 128-184 seconds per athlete. With partner format reducing fatigue (built-in rest), transitions between movements (5-10 sec each), and progressive fatigue over 28 minutes, rounds will slow by 10-15% in later stages. Elite athletes complete rounds in ~2:10-2:30 range, intermediates in 2:45-3:15 range, beginners in 3:30-4:30 range. Referenced Cindy (20-min AMRAP) as closest anchor - Cindy L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. This workout is longer (28 vs 20 min) but has more complex movements and equipment transitions, so scaling down slightly. Final targets: L10: ~11 rounds, L5: ~6.7 rounds, L1: ~3.5 rounds.

Modality Profile

5 movements total: Push-Up and Box Jump are Gymnastics (40%), Row is Monostructural (20%), Wall Ball and Deadlift are Weightlifting (40%)