Workout Description

Why This Workout Is Hard

While 17 reps of each movement creates moderate volume, the partner format allows for built-in rest periods. The weight (115/75) is moderate and manageable for most CrossFitters. The burpees create initial fatigue, but the barbell movements use similar muscle groups and a fixed weight, preventing severe fatigue accumulation. Most partners will complete 2-3 rounds each in 17 minutes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep scheme combined with compound movements challenges muscular endurance. Back-to-back leg-dominant movements particularly test lower body stamina.
• Endurance (7/10): 17-minute AMRAP with burpees creates significant cardiovascular demand. Partner format allows some rest but maintains elevated heart rate throughout.
• Flexibility (6/10): Front rack position demands good mobility. Burpees and front squats require decent hip and ankle range of motion.
• Strength (5/10): Moderate loads for front squats and deadlifts require strength endurance. Weight is challenging but not maximal.
• Speed (4/10): Partner format creates natural pacing. Quick transitions help but aren't the limiting factor.
• Power (3/10): Some explosive component in burpees, but strength-endurance is the primary focus for barbell movements.

Movements

• Front Squat
• Burpee
• Deadlift

Scaling Options

Weight reductions: 95/65 lbs or 75/55 lbs based on strength levels. Front squats can be modified to goblet squats with DB/KB. Deadlifts can use elevated starting position if mobility limited. Burpees can be done step-back style or to a target instead of jump. For significantly deconditioned athletes, reduce to 12 reps each movement and/or shorten time domain to 12 minutes. Maintain 1:1 work:rest ratio regardless of modifications.

Scaling Explanation

Scale if unable to perform 8+ unbroken front squats or deadlifts at prescribed weight with good form. Athletes should be able to cycle barbell movements without extended breaks. Target is 45-60 seconds of work per round. Prioritize maintaining power output and proper mechanics over prescribed weight - intensity should allow continuous movement with minimal rest between reps. Each partner should feel capable of 3+ full rounds while maintaining form and intensity.

Intended Stimulus

Moderate-length glycolytic workout (12-17 minutes) with partner rest intervals. Tests local muscular endurance in posterior chain and ability to maintain power output across multiple movement patterns. Partner format allows higher intensity efforts with built-in rest periods. Primary challenge is maintaining consistent output while managing fatigue in lower body.

Coach Insight

Partners should alternate full rounds to maximize work:rest ratio. Aim for unbroken burpees while fresh, then break into 9-8 or 6-6-5 as fatigue sets in. Keep barbell cycling efficient - front squats and deadlifts can be touch-and-go but avoid bouncing. Rest 2-3 breaths between movements. Common mistake is rushing early rounds and burning out. Each partner should complete 3-4 rounds for a solid score. Quick transitions between partners are crucial for maintaining workout flow.

Benchmark Notes

Analysis based on Cindy-style AMRAP with barbell movements: 1. Movement breakdown per round: - 17 Burpees @ 3.5s each = 59.5s - 17 Front Squats @ 2.5s each = 42.5s - 17 Deadlifts @ 2.5s each = 42.5s - Transitions between movements: ~10s Base round time: ~155s (2:35) 2. Partner format allows alternating work/rest, reducing fatigue multiplier - Each partner gets ~2:35 rest while other works - Fatigue impact reduced by ~40% compared to solo 3. 17-minute time cap allows: - Elite (L10): 8.5+ rounds (each partner) - Intermediate (L5): 6.0 rounds - Beginner (L1): 3.5 rounds 4. Scaled from Cindy benchmark (20 min AMRAP): - Cindy L10: 25-30 rounds - This workout is ~85% as long (17 vs 20 min) - Movement complexity similar but load higher - Partner format improves sustainability Recap: Male L10: 8.5+ rounds Male L5: 6.0 rounds Male L1: 3.5 rounds Female L10: 7.8+ rounds Female L5: 5.5 rounds Female L1: 3.0 rounds

Modality Profile

Of the 3 movements: Burpee is gymnastics (G), Front Squat and Deadlift are weightlifting (W). With 1 G movement and 2 W movements, rounded to nearest 10%, this gives us 30/0/70 split.

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