Workout Description

Why This Workout Is Medium

While individual elements are manageable (135/95 front squats, basic movements), the 36-minute time domain with partner format provides built-in recovery. The double-unders and mile run create early fatigue, but the alternating partner structure allows adequate rest between efforts. Most average CrossFitters can complete this as prescribed, though the cumulative volume over 36 minutes will create moderate fatigue accumulation without being overwhelming.

Movements

• Lateral Burpee
• Air Bike
• Front Squat
• Run
• Double-Under

Benchmark Notes

This is a 36-minute partner workout with an initial buy-in followed by an AMRAP. Breaking it down: 1) Buy-in phase: 100 double-unders (both partners) takes ~60-90 seconds total (partners can work simultaneously or split), plus 1-mile partner run takes 7-9 minutes (partners alternate or run together). Total buy-in: 8-10 minutes. 2) AMRAP phase: Remaining 26-28 minutes of alternating partner work. Each round consists of Partner A doing 5 front squats (135/95) + 7/5 cal bike (~45-60 seconds), then Partner B doing 20 double-unders + 5 lateral burpees over barbell (~45-60 seconds). Total round time: 90-120 seconds including transitions. This gives elite teams 13-17 rounds, intermediate teams 8-12 rounds, and novice teams 4-7 rounds. The workout is similar to partner AMRAPs but with significant cardio buy-in. Using Cindy (20-min AMRAP) as a reference anchor where L10 achieves 25-30 rounds, L5 achieves 15-18 rounds, and L1 achieves 6-8 rounds, I adjusted for the shorter AMRAP window (26-28 vs 20 minutes) and partner format. Final targets: L10: 10+ rounds, L5: 5.7 rounds, L1: 2.5 rounds.

Modality Profile

5 movements total: Double-Under and Lateral Burpee are Gymnastics (40%), Run and Bike are Monostructural (40%), Front Squat is Weightlifting (20%)