Workout Description

Why This Workout Is Medium

While 40 minutes seems daunting, the team format provides built-in recovery with athletes rotating every 3-4 minutes. The movements are fundamental with moderate loads, and the bike/row stations offer active recovery. The AMRAP station has manageable volume per round. Most average CrossFitters can maintain steady output throughout without significant scaling, making this a solid aerobic capacity challenge without overwhelming intensity.

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): 40-minute team workout with continuous rowing, biking, and AMRAP circuit creates massive cardiovascular demand with minimal rest periods.
• Stamina (8/10): High-volume burpee box jumps, snatches, wall balls, and sit-ups in AMRAP format will exhaust muscular endurance across multiple body parts.
• Speed (7/10): Team rotation format and AMRAP structure reward fast transitions and quick movement cycling to maximize total work completed.
• Power (6/10): Burpee box jumps and dumbbell power snatches are explosive movements, though sustained over long duration reduces peak power output.
• Flexibility (5/10): Power snatches require overhead mobility, burpee box jumps need hip flexion, wall balls demand squat depth and shoulder range.
• Strength (4/10): Dumbbell power snatches and wall balls provide moderate loading, but focus is on endurance rather than maximal strength output.

Movements

• Air Bike
• Row
• Burpee Box Jump
• Wall Ball
• Sit-Up
• Dumbbell Snatch

Benchmark Notes

This is a 40-minute team AMRAP scored by calories, where teams of 3 rotate when Partner A completes 1000m row. Partner A rows 1000m (~3:15-4:30), Partner B accumulates calories on bike, Partner C performs AMRAP circuit (5 burpee box jumps, 10 alt DB power snatch, 15 wall balls, 20 sit-ups). The circuit takes ~2:30-3:30 per round for most athletes. In 40 minutes, teams will complete 8-12 rotations depending on fitness level. Partner B (bike calories) and Partner C (circuit rounds converted to reps) both contribute to total calorie score. For Partner B: Elite athletes generate 15-20 cal/min on bike during 3-4 minute intervals, accumulating 50-80 calories per rotation. For Partner C: Each circuit round = ~50 movement reps, completing 1-2 rounds per rotation. Total team calories per rotation: 60-100 calories. Over 8-12 rotations in 40 minutes: Elite teams (L9-L10): 10-12 rotations × 85-100 cal = 850-1200 total, but scored as individual calories, so ~500-600 per person. Advanced teams (L6-L8): 9-10 rotations × 70-85 cal = 630-850 total, ~420-500 per person. Intermediate teams (L4-L5): 8-9 rotations × 60-75 cal = 480-675 total, ~340-420 per person. Novice teams (L1-L3): 6-8 rotations × 45-65 cal = 270-520 total, ~180-300 per person. Since this is calorie-focused with significant bike work, I'm treating it as a rep-based metric where higher calories = better performance. Final targets - L10: ~500 calories, L5: ~340 calories, L1: ~180 calories.

Modality Profile

6 movements total: Row and Bike are monostructural (2), Burpee Box Jump and Sit-Up are gymnastics (2), Dumbbell Power Snatch and Wall Ball are weightlifting (2). Equal distribution across all three modalities.