Workout Description

Why This Workout Is Medium

This 40-minute team workout provides excellent built-in recovery through rotation cycles. While Partner C performs continuous AMRAP work, the movements are moderate volume with bodyweight/light weights. The 1000m row creates natural pacing breaks every 4-6 minutes. Though it's long duration, the team format prevents individual overload, and movement selection allows sustainable pacing. Average athletes can complete as prescribed with manageable fatigue accumulation.

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): 40-minute team workout with continuous movement cycling creates massive cardiovascular demand, especially during the AMRAP station with minimal rest between exercises.
• Stamina (8/10): High volume across all stations tests muscular endurance, particularly during AMRAP cycles of burpee box jumps, snatches, wall balls, and sit-ups.
• Speed (7/10): Team format creates urgency to cycle quickly through AMRAP movements, with transitions between partners adding time pressure and pacing strategy importance.
• Power (6/10): Significant explosive demands from burpee box jumps, power snatches, and wall ball throws create consistent power output requirements during AMRAP station.
• Flexibility (5/10): Overhead positions in snatches and wall balls, plus full-body range of motion in burpee box jumps require good mobility throughout workout.
• Strength (4/10): Moderate loading from dumbbell power snatches and wall balls, but primarily tests strength endurance rather than maximal force production.

Movements

• Wall Ball
• Air Bike
• Dumbbell Power Snatch
• Sit-Up
• Burpee Box Jump
• Row

Scaling Options

Reduce row to 750m if taking over 4:30. Use 15/10 lb DBs instead of 20/15. Lower box to 16/12 inches. Reduce wall ball weight to 14/10 lbs or lower target. Scale burpee box jumps to step-ups with a burpee at bottom. Consider 15 wall balls instead of 15 if movement quality breaks down.

Scaling Explanation

Scale if row takes longer than 4:30 consistently or if AMRAP athlete can't complete at least 1.5 rounds per rotation. Priority is maintaining steady state intensity for full 40 minutes rather than going too heavy and having to rest frequently. Athletes should feel challenged but able to keep moving throughout.

Intended Stimulus

Long aerobic capacity workout targeting oxidative energy system over 40 minutes. Develops team coordination, pacing strategy, and sustained moderate intensity output. Primary challenge is maintaining consistent effort while managing fatigue across multiple movement patterns and transitions.

Coach Insight

Row pace should be sustainable 2:10-2:20/500m split - too fast early will crush later rounds. Bike at 70-80% effort to match row duration. AMRAP athlete should aim for 2-3 rounds per rotation, focusing on smooth transitions between movements. Keep burpee box jumps controlled - step down mandatory. DB snatches alternate arms every rep, not every 5. Break wall balls before failure in sets of 5-8. Quick handoffs during rotations are crucial - have next athlete ready.

Benchmark Notes

This 40-minute team AMRAP is scored by total calories burned across all partners. Analysis: Partner A rows 1000m (15-20 calories per round), Partner B bikes for calories during that time (~12-18 cals), Partner C completes AMRAP circuit. Per rotation cycle: Partner A generates 15-20 calories from rowing, Partner B generates 12-18 calories from biking, Partner C's circuit doesn't directly generate calories but maintains workout intensity. Each complete rotation takes approximately 4-5 minutes (1000m row time + transitions). Over 40 minutes, teams complete 8-10 full rotations. Elite teams maximize bike output during row intervals and maintain high rowing pace throughout. Total calorie calculation: 8 rotations × (18 row cals + 18 bike cals) = 288 base calories for average teams, with elite teams pushing 500+ through sustained high power output and minimal transition time. Fatigue affects later rotations with 10-15% degradation in bike/row power output.

Modality Profile

6 movements total: Row and Bike are monostructural (2), Burpee Box Jump and Sit-Up are gymnastics (2), Dumbbell Power Snatch and Wall Ball are weightlifting (2). Equal distribution across all three modalities.