Workout Description

Why This Workout Is Medium

While the 33-minute duration is long, the partner format provides built-in rest periods. The movements are all bodyweight and fundamental. The run creates a natural break between rounds, preventing excessive fatigue accumulation. The rep scheme is moderate and movement sequencing doesn't create significant interference (legs can recover during push-ups). Average CrossFitters can maintain consistent pacing throughout.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): 33-minute AMRAP with running and high-rep bodyweight movements creates significant cardiovascular demand. Partner format allows some recovery but maintains elevated heart rate throughout.
• Stamina (7/10): High volume of bodyweight movements, particularly legs with lunges and squats, tests local muscular endurance. Partner format provides brief work-rest intervals.
• Speed (6/10): Quick transitions between movements and partners are crucial. Running together requires coordinated pacing and efficient movement patterns.
• Flexibility (4/10): Lunges and air squats require decent hip mobility. Running and burpees demand basic range of motion across multiple joints.
• Power (3/10): Burpees provide some explosive demands, but most movements are performed at moderate intensity with focus on sustainability.
• Strength (2/10): Exclusively bodyweight movements with moderate rep schemes. While challenging, not primarily a strength-focused workout.

Movements

• Push-Up
• Air Squat
• Burpee
• Alternating Lunge
• Run

Scaling Options

Push-ups: Elevate hands on box/bench or do from knees. Lunges: Reduce range of motion or eliminate alternating. Burpees: Step-out instead of jump, remove push-up. Air Squats: Reduce depth or use target/box for consistent range. Run: 200m or row/bike equivalent. Overall volume can be reduced to 8-10-12 reps for push-ups/burpees. Time domain can be shortened to 20-25 minutes for newer athletes.

Scaling Explanation

Scale if unable to maintain proper form on 5+ push-ups when fresh or if air squats cause knee/hip discomfort. Priority is maintaining consistent movement through all rounds - better to scale early than break down later. Partners should both scale similarly to maintain workout stimulus. Target is completing 6-8 full rounds as a team. Athletes should finish feeling challenged but not destroyed, able to maintain conversation during runs.

Intended Stimulus

Moderate-to-long duration oxidative workout (33 minutes) with partner accountability. Primary focus is aerobic capacity development with bodyweight movements. The run creates steady-state cardio intervals while the gymnastics movements challenge muscular endurance. Mental challenge comes from managing fatigue across multiple movement patterns and maintaining pace with partner.

Coach Insight

Break up the bodyweight movements early - don't go unbroken just because you can. Suggested rep schemes: Push-ups 6/6, Lunges 16/15, Burpees 7/6/6, Air Squats 20/18/16. Run at a conversational pace (70-80% effort) to maintain consistent splits. Quick transitions between movements are more valuable than sprint efforts. Partners should communicate and adjust pace to stay together. Watch for form breakdown on push-ups and burpees as fatigue sets in.

Benchmark Notes

This 33-minute partner AMRAP is most similar to Cindy in structure, though with different movements and a longer time domain. Let's break it down: Per Round: - 400m Run (together): ~120s - 12 Push-Ups: ~18s - 31 Alt Lunges: ~46s - 19 Burpees: ~76s - 54 Air Squats: ~81s - Transitions: ~20s Base round time: ~361s (6 minutes) Fatigue factors: - Running with partner means pacing to slower athlete - High-volume leg work (lunges + burpees + squats) compounds fatigue - Partner format allows some recovery during partner's work Using Cindy as anchor (20 min → 25-30 rounds for elite): - Scale up time domain (33/20 = 1.65x) - Account for longer round time (6 min vs 2 min) - Factor partner format benefit (+10%) Projected targets: Male: L10: 8.2+ rounds L5: 5.9 rounds L1: 3.2 rounds Female: L10: 7.7+ rounds L5: 5.4 rounds L1: 2.8 rounds

Modality Profile

Of the 5 movements: Push-Up, Alternating Lunge, Burpee, and Air Squat (4 movements) are Gymnastics (G). Run (1 movement) is Monostructural (M). No Weightlifting movements present. 4/5 = 80% G, 1/5 = 20% M.

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