Workout Description

Why This Workout Is Medium

This partner workout mitigates difficulty through built-in rest periods where one partner works while the other recovers. Despite the high total volume (650+ reps), the movements are fundamental with moderate weights/heights. The 3,000m total rowing provides active recovery between strength demands. Partners can strategically break up challenging segments like burpees and pull-ups. While lengthy (25-35 minutes), the work-sharing format prevents the crushing fatigue that would make this volume extremely challenging.

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): High cardiovascular demand from 3000m total rowing combined with sustained work across multiple movements creates significant aerobic stress.
• Stamina (8/10): High volume across all movement patterns with 550+ total reps tests muscular endurance extensively, especially upper body stamina.
• Speed (6/10): Partner format allows strategic pacing and rest, but minimizing transitions and maintaining work rate is crucial for time.
• Power (5/10): Box jumps, kettlebell swings, and wall balls provide explosive elements mixed with grinding movements like push-ups and sit-ups.
• Strength (4/10): Moderate loading with kettlebell swings and wall balls, plus bodyweight resistance movements require decent strength but not maximal.
• Flexibility (3/10): Standard mobility requirements for box jumps, wall balls, and lunges but nothing extreme or highly technical.

Movements

• Wall Ball
• Push-Up
• Kettlebell Swing
• Walking Lunge
• Burpee
• Sit-Up
• Box Jump
• Row
• Pull-Up

Scaling Options

Reduce wall ball weight to 14/10 lbs. Scale box jumps to 20/16" or step-ups. Modify push-ups to incline or knee push-ups. Use lighter kettlebell at 35/26 lbs. Scale pull-ups to banded pull-ups, jumping pull-ups, or ring rows. Reduce total volume by 20% (1600m/800m rows, 80 wall balls, 72 sit-ups, etc.) for newer athletes.

Scaling Explanation

Scale if unable to perform 10+ wall balls unbroken, 5+ strict pull-ups, or maintain consistent movement for 30+ minutes. Priority is maintaining steady work capacity throughout rather than preserving Rx weights. Target completion should be 20-35 minutes regardless of scaling. Athletes should feel challenged but able to keep moving - this isn't meant to be a grinder where you're stuck on single reps.

Intended Stimulus

Long monostructural and mixed modal chipper lasting 25-35 minutes. Primarily oxidative energy system with glycolytic bursts during higher intensity movements. Tests muscular endurance, aerobic capacity, and mental resilience through sustained effort across varied movement patterns.

Coach Insight

Start rowing conservatively at 70% effort - this sets the tone for the entire workout. Break wall balls early (sets of 10-15) before fatigue accumulates. Maintain steady pace on sit-ups and box jumps. Push-ups should be broken into small sets (5-10) to preserve shoulders for later movements. Kettlebell swings can be aggressive - use hip drive efficiently. Burpees will be the mental breaking point - keep moving even if slow. Pull-ups require strategic breaking from the start. Partner communication is crucial - switch before complete failure to maintain workout flow.

Benchmark Notes

This partner workout combines 3000m total rowing with 530 bodyweight reps. Movement breakdown: Row 2000m (390-510 cal based on pace), 100 Wall Balls (200-300 cal), 90 Sit-Ups (90-135 cal), 80 Box Jumps (120-160 cal), 70 Push-Ups (105-140 cal), 60 KB Swings (90-120 cal), 50 Burpees (150-200 cal), 40 Pull-Ups (60-100 cal), 30 Walking Lunges (45-60 cal), Row 1000m (195-270 cal). Partner format allows continuous work with shared rowing distances. Elite partnerships maintain high intensity throughout (2150+ calories), while recreational teams pace more conservatively with longer transitions (950-1100 calories). Fatigue accumulates significantly in final movements, especially pull-ups after grip-intensive work. Calorie burn varies based on body weight, intensity, and movement efficiency.

Modality Profile

6 Gymnastics movements (Wall Ball, Sit-Up, Box Jump, Push-Up, Burpee, Walking Lunge), 1 Monostructural movement (Row), and 2 Weightlifting movements (Kettlebell Swing, Pull-Up) out of 9 total movements