Workout Description

Why This Workout Is Hard

This 22-minute partner workout creates significant fatigue accumulation through continuous work with minimal rest. The EMOM burpees every minute force athletes to interrupt their flow, preventing natural pacing. Double-unders require coordination that degrades under fatigue, while weighted bear crawls (50/35lbs) heavily tax grip, shoulders, and core. The combination of skill demands, moderate loading, forced pacing, and extended duration makes this challenging for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume double unders, weighted bear crawls, and burpees every minute will exhaust grip, shoulders, and core stamina.
• Endurance (8/10): 22-minute AMRAP with continuous partner work and EMOM burpees creates significant cardiovascular demand with minimal rest periods.
• Speed (7/10): Partner format and EMOM structure demand quick transitions and efficient movement cycling to maximize work capacity.
• Power (6/10): Double unders require explosive calf and wrist power, burpees demand power for jump component, bear crawls are more grinding.
• Strength (4/10): Weighted bear crawls with 50/35lbs provide moderate strength demand, while other movements are bodyweight-based.
• Flexibility (3/10): Bear crawls require shoulder and hip mobility, double unders need ankle flexibility, burpees demand full-body range of motion.

Movements

• Double-Under
• Bear Crawl
• Burpee

Benchmark Notes

This is a 22-minute partner AMRAP with double-unders, weighted bear crawls, and EMOM burpees. Each round consists of: Partner A does 30 double-unders (15-20 sec), Partner B does 30 double-unders (15-20 sec), Partner A does 50ft weighted bear crawl with 50/35lbs (45-60 sec), Partner B does 50ft weighted bear crawl (45-60 sec), plus both partners must complete 3 burpees every minute on the minute. Round time breakdown: Double-unders for both partners: 30-40 sec total. Weighted bear crawls for both partners: 90-120 sec total. EMOM burpees: 3 burpees per partner per minute = 6-9 sec per partner. Total round time: 2.5-3.5 minutes per round including transitions and EMOM interruptions. The EMOM burpees create significant interruption to the flow, forcing partners to stop their current movement every minute. This adds approximately 20-30 seconds of disruption per round. With 22 minutes available and rounds taking 2.5-3.5 minutes each, elite teams can complete 8-9 rounds, intermediate teams 5-6 rounds, and beginners 3-4 rounds. The weighted bear crawl is particularly taxing and will slow down significantly in later rounds. Fatigue multipliers: rounds 1-2 at baseline, rounds 3-4 add 15%, rounds 5-6 add 25%, rounds 7+ add 40%. No direct anchor comparison available, but this is similar to partner AMRAPs with mixed modalities. Final targets - L10: 8.4+ rounds, L5: 6.0 rounds, L1: 3.5 rounds.

Modality Profile

All three movements (Double-Under, Bear Crawl, Burpee) are bodyweight gymnastics movements requiring coordination, agility, and bodyweight control.