Workout Description

Why This Workout Is Easy

This partner workout provides significant built-in recovery with alternating work periods. The 3 pull-ups and 3 ground-to-overhead reps are very low volume per round. The 135/95 weight is moderate but manageable for most athletes in sets of 3. The partner format essentially gives 50% rest time, preventing fatigue accumulation. Most average CrossFitters can maintain this pace for 7 minutes without scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep potential over seven minutes will heavily tax upper body pulling stamina and shoulder endurance from repeated overhead movements.
• Speed (8/10): Partner format demands quick transitions and fast cycling through movements to maximize rounds in the short time cap.
• Endurance (7/10): Seven minutes of continuous work with minimal rest between partners creates significant cardiovascular demand and aerobic system stress.
• Power (7/10): Ground to overhead movement is inherently explosive, requiring hip drive and rapid extension to get weight overhead efficiently.
• Strength (6/10): Ground to overhead at 135/95 requires moderate strength, while pull-ups demand relative strength throughout the time domain.
• Flexibility (4/10): Pull-ups require shoulder mobility, ground to overhead demands hip and thoracic extension, creating moderate mobility requirements.

Movements

• Ground-to-Overhead
• Pull-Up

Benchmark Notes

This is a 7-minute partner AMRAP with 3 pull-ups and 3 ground-to-overhead (135/95) per partner per round. I'll analyze this by comparing to Cindy (20-min AMRAP: 5 pull-ups, 10 push-ups, 15 air squats) as the closest anchor, then adjust for the shorter duration and different movements. Movement Analysis: - 3 Pull-ups: ~3-6 seconds (1-2 sec per rep) - 3 Ground-to-Overhead at 135/95: ~9-15 seconds (3-5 sec per rep at moderate load) - Partner transition: ~3-5 seconds - Total cycle time per team: ~15-26 seconds - Individual work time per round: ~12-21 seconds Cindy Anchor Analysis: Cindy (20-min) benchmarks: L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds Cindy has 30 total reps per round (5+10+15) vs this workout's 6 reps per round (3+3) Cindy cycle time: ~40-60 seconds per round vs this workout: ~15-26 seconds per round Adjustments for 7-minute duration: - Cindy rate: L10 ~1.25-1.5 rounds/min, L5 ~0.75-0.9 rounds/min, L1 ~0.3-0.4 rounds/min - This workout should be faster due to fewer reps per round and partner rest - Expected rate: L10 ~1.6-1.8 rounds/min, L5 ~1.0-1.2 rounds/min, L1 ~0.5-0.7 rounds/min 7-minute projections: - L10: 1.65 rounds/min × 7 min = 11.5 rounds - L5: 1.1 rounds/min × 7 min = 7.7 rounds - L1: 0.6 rounds/min × 7 min = 4.2 rounds Fatigue considerations: The 7-minute duration limits significant fatigue buildup, and partner format provides built-in rest. Ground-to-overhead at 135/95 will be the limiting factor for most athletes. Final benchmarks: L10: 11.5, L5: 7.5, L1: 3.5 rounds

Modality Profile

Pull-Up is a bodyweight gymnastics movement (50%), Ground-to-Overhead is a weightlifting movement with external load (50%). No monostructural cardio movements present.