Workout Description

Why This Workout Is Medium

While 36 minutes seems long, the team format with rotating stations provides built-in recovery. Partner A's movements are moderate volume with basic skills, Partner B gets active rest during wall sit, Partners C and D have steady-state cardio. The 400m run acts as natural pacing, preventing redline efforts. Average athletes can maintain this pace throughout, though cumulative fatigue will build over the extended duration.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): 36-minute team AMRAP with continuous cycling, running, and wall sit demands significant cardiovascular endurance across multiple energy systems.
• Stamina (7/10): High volume burpee box jumps, DB snatches, and sit-ups combined with sustained wall sit creates substantial muscular endurance demands.
• Power (6/10): Burpee box jumps and alternating DB snatches are explosive movements, though tempered by the long duration format.
• Flexibility (5/10): DB snatches require overhead mobility, box jumps need ankle/hip flexibility, and sustained wall sit demands good positioning.
• Speed (5/10): Team format requires efficient transitions and pacing strategy, but 36-minute duration emphasizes sustainability over pure speed.
• Strength (4/10): Moderate strength demands from DB snatches and box jumps, but primarily bodyweight movements dominate the workout structure.

Movements

• Air Bike
• Wall Sit
• Dumbbell Squat Snatch
• Sit-Up
• Burpee Box Jump
• Run

Scaling Options

Reduce DB weight to 15-25lbs for snatches. Sub step-ups for burpee box jumps or reduce box height to 16-20 inches. Modify wall sit to supported squat hold or reduce depth. Use assisted bike or row for calories if needed. Reduce run distance to 200m if 400m takes longer than 2 minutes. Consider reducing overall time to 24-30 minutes for newer athletes.

Scaling Explanation

Scale if athletes cannot maintain movement quality for the full duration or if 400m runs exceed 2:30. Priority is maintaining the intended moderate intensity and continuous movement rather than completing prescribed loads. Athletes should feel challenged but able to sustain effort throughout all 36 minutes without significant technique breakdown.

Intended Stimulus

Long-duration mixed modal endurance workout targeting the oxidative energy system over 36 minutes. Challenges aerobic capacity, muscular endurance, and mental resilience. The constant rotation every 400m run (approximately 90-120 seconds) prevents local muscular failure while maintaining moderate intensity across multiple movement patterns.

Coach Insight

Pace the 400m runs at 70-80% effort as they dictate rotation timing - too fast burns out the team, too slow reduces volume. On burpee box jumps, step down to preserve legs for the full duration. Use moderate weight on DB snatches (20-35lbs) focusing on hip drive rather than arm pull. Wall sit depth should be sustainable - thighs parallel or slightly above. Bike at steady 60-70% effort to accumulate calories without spiking heart rate. Count rounds/calories to track progress and maintain motivation.

Benchmark Notes

This is a 36-minute team AMRAP where Partner C bikes for calories (the tracked metric). Analysis: Partner C maintains continuous effort on the bike while other partners cycle through their movements. The 400m runs by Partner D serve as time intervals (approximately 90-150 seconds per round based on fitness level). In 36 minutes, teams complete roughly 15-24 run intervals. Per interval, Partner C can generate: Elite level (L9-L10): 18-20 calories per interval × 24 intervals = 432-480 calories. Advanced level (L7-L8): 16-18 calories per interval × 22 intervals = 352-396 calories. Intermediate level (L5-L6): 14-16 calories per interval × 20 intervals = 280-320 calories. Beginner level (L2-L3): 10-12 calories per interval × 16 intervals = 160-192 calories. Novice level (L1): 8-10 calories per interval × 14 intervals = 112-140 calories. Fatigue accumulates over 36 minutes, reducing power output by 15-25% in final third. Benchmark levels represent total calories accumulated by Partner C over the full 36-minute duration.

Modality Profile

6 total movements: 3 Gymnastics (Burpee Box Jump, Sit-Up, Wall Sit), 2 Monostructural (Bike, Run), 1 Weightlifting (Dumbbell Squat Snatch). Rounded to clean percentages.