Workout Description

Why This Workout Is Medium

While this appears high-volume, the team format with built-in rest periods significantly reduces individual workload. Each athlete gets substantial recovery during partner rotations (thrusters/farmers carry, burpees/plank). The 200 bike calories split 3-ways is only ~67 per person. Movements are fundamental with manageable loads. The structure prevents fatigue accumulation that would make this harder - it's more about sustained moderate effort over 35-45 minutes rather than intense suffering.

Benchmark Times for WOD

• Elite: <25:00
• Advanced: 27:30-30:00
• Intermediate: 35:00-40:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Two miles of running plus sustained bike calories create massive cardiovascular demand over extended duration with minimal rest periods.
• Stamina (8/10): High volume thrusters, burpees, and sit-ups will exhaust muscular endurance across multiple muscle groups throughout the workout.
• Speed (6/10): Team format requires coordination and pacing strategy, with transitions between partners and movements affecting overall time.
• Strength (4/10): Thrusters and farmers carries provide moderate strength demand, but focus is more on endurance than maximal force production.
• Flexibility (3/10): Thrusters require overhead mobility and ankle flexibility, while other movements demand basic range of motion requirements.
• Power (3/10): Thrusters have some explosive component, but the high volume and fatigue state reduces power output significantly.

Movements

• Air Bike
• Thruster
• Burpee
• Plank Hold
• Sit-Up
• Run
• Dumbbell Farmer Carry

Benchmark Notes

This is a team workout for 3 people with significant running and mixed modalities. Breaking down by segments: 1) Opening 1-mile run together: Elite teams 6:00-6:30, recreational 9:00-12:00. 2) Station work (120 thrusters/farmers carry/rest rotation): Partner doing thrusters needs 3-4 min for 120 reps at moderate load, farmers carry partner active simultaneously, third partner rests - total segment 4-5 min elite, 7-8 min recreational. 3) 100 bike calories split (33-34 each): 2-3 min elite, 4-5 min recreational. 4) 50 sit-ups each (150 total): 2-3 min elite, 4-5 min recreational. 5) Second 100 bike calories: same as first. 6) Station work (120 burpees/plank/rest): Burpee partner needs 6-8 min elite, 10-12 min recreational while others rotate. 7) Closing 1-mile run: same as opening. Total elite estimate: 6:30 + 4:00 + 2:30 + 2:30 + 2:30 + 6:00 + 6:30 = 30:30, but with transitions and team coordination add 20% = ~37 min. Recreational: 10:00 + 7:00 + 4:00 + 4:00 + 4:00 + 10:00 + 10:00 = 49 min + coordination = ~60 min. Used Murph as anchor (similar structure with runs bookending bodyweight work) but adjusted for team dynamics and different movement patterns. Murph solo times: L10 30-34 min, L5 43-55 min, L1 65-80 min. Team coordination typically adds 15-25% to individual times due to waiting, transitions, and pacing to weakest member. Final targets: L10: 25:00, L5: 40:00, L1: 60:00.

Modality Profile

7 movements total: 2 Gymnastics (Sit-Up, Burpee), 2 Monostructural (Run, Bike), 3 Weightlifting (Thruster, Dumbbell Farmers Carry, Plank Hold). Rounded to clean percentages with slight weighting toward Weightlifting due to having more movements.