Workout Description

Why This Workout Is Medium

This partner workout combines moderate-skill movements with manageable loads over 14 minutes. The wheelbarrow carries provide active recovery between synchronized movements, preventing excessive fatigue accumulation. Wall balls (20/14) and burpees are fundamental movements most athletes can handle. The partner format naturally creates rest periods and shared workload. While synchronized movements add coordination challenge, the overall volume and intensity remain accessible to average CrossFitters without requiring scaling.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): 14-minute AMRAP with continuous partner movements creates significant cardiovascular demand, requiring sustained aerobic output throughout the workout duration.
• Stamina (7/10): High-volume wall balls and burpees combined with wheelbarrow carries will test muscular endurance, especially in shoulders, legs, and core.
• Power (6/10): Wall balls are explosive hip-to-overhead movements, and burpees require rapid transitions, creating moderate power demands throughout the workout.
• Speed (5/10): Partner synchronization requires coordinated pacing, while AMRAP format encourages steady cycling speed to maximize rounds completed.
• Strength (4/10): Wheelbarrow carries require moderate strength for support, while wall balls demand functional strength, but not maximal force production.
• Flexibility (3/10): Wall balls require overhead mobility and squat depth, while wheelbarrow position demands shoulder and hip flexibility for proper execution.

Movements

• Wall Ball
• Burpee

Benchmark Notes

This is a 14-minute partner AMRAP with synchronized movements requiring coordination. Each round consists of: 40ft Partner A Wheelbarrow (15-20 sec), 15 Partner Synchronized Wall Balls 20/14 (45-60 sec), 40ft Partner B Wheelbarrow (15-20 sec), 15 Synchronized Burpees (75-90 sec). Total round time: 150-190 seconds for elite athletes, 210-270 seconds for recreational. The synchronized nature adds 15-20% time penalty due to coordination requirements and waiting for slower partner. Partner wheelbarrows are highly fatiguing for core/shoulders, affecting subsequent wall balls. Synchronized burpees become increasingly difficult to coordinate as fatigue sets in. Using Cindy (20-min AMRAP) as anchor reference: Cindy L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. Adjusting for shorter time domain (14 vs 20 min = 70% duration) and higher movement complexity/coordination penalty: Elite teams complete 6.5-7 rounds, average teams 4.5-5 rounds, novice teams 2-3 rounds. Fatigue progression: Round 1-2 at base pace, Round 3-4 add 15% time, Round 5+ add 25-30% time due to accumulated fatigue and coordination breakdown. Final targets - L10: 6.8 rounds, L5: 4.8 rounds, L1: 2.5 rounds.

Modality Profile

Wheelbarrow and Burpee are bodyweight gymnastics movements (2/3), while Wall Ball is a weighted external load movement (1/3). No monostructural cardio movements present.