Workout Description

Why This Workout Is Hard

This partner workout combines high volume (600 total reps) with continuous work patterns and significant grip/core fatigue accumulation. The alternating structure provides some recovery, but movements like T2B after wall balls, then DB complexes, create compounding fatigue. The 100-calorie bike with front rack hold finale will be brutal after 500 previous reps. Most athletes will need to scale weights or break reps significantly.

Benchmark Times for WOD

• Elite: <20:00
• Advanced: 21:00-22:00
• Intermediate: 23:30-25:30
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of 100 reps per movement taxes muscular endurance across multiple muscle groups with minimal rest.
• Endurance (7/10): Partner format with 100-calorie bike and continuous movement patterns creates significant cardiovascular demand throughout the workout.
• Flexibility (6/10): T2B requires significant shoulder and hip mobility, while wall balls and lunges demand good range of motion.
• Power (6/10): Power cleans and jerks are explosive movements, though mixed with sustained holds that reduce overall power emphasis.
• Strength (4/10): Dumbbell power cleans and jerks provide moderate loading, but bodyweight movements dominate the workout structure.
• Speed (3/10): Partner format allows for rest periods during holds, reducing the need for rapid cycling between movements.

Movements

• Dumbbell Power Jerk
• Wall Ball
• Air Bike
• Wall Sit
• Alternating Jumping Lunge
• Hollow Hold
• Toes-to-Bar
• Dumbbell Hang Power Clean

Benchmark Notes

This is a partner workout with 6 stations, each containing 100 reps of a primary movement paired with an isometric hold. Partners alternate between the active movement and the hold. Movement breakdown: Station 1 - 100 Alt Jumping Lunges (1.5 sec/rep = 150 sec) + Wall Sit holds; Station 2 - 100 Wall Balls (2.5 sec/rep = 250 sec) + Superman holds; Station 3 - 100 T2B (2 sec/rep = 200 sec) + Hollow holds; Station 4 - 100 DB Hang Power Cleans (2.5 sec/rep = 250 sec) + Forearm planks; Station 5 - 100 DB Power Jerks (2.5 sec/rep = 250 sec) + Pull-up bar hangs; Station 6 - 100 Cal Bike (3 sec/cal = 300 sec) + DB front rack holds. Base movement time: 1400 seconds. Partner format allows continuous work with built-in rest during holds, reducing fatigue multiplier to 1.1x (1540 sec). Add 60 seconds for 6 station transitions and equipment setup. No direct anchor match, but this resembles a high-volume chipper. Comparing to Angie (100 reps x 4 movements, L10: 900-1080 sec), this workout has 600 total reps across 6 movements with partner format and isometric holds, justifying longer times. The partner format and holds provide recovery, but the higher volume and equipment transitions extend duration. L10 target: 1200 sec (20:00), L5 target: 1530 sec (25:30), L1 target: 2400 sec (40:00).

Modality Profile

6 gymnastics movements (Alternating Jumping Lunge, Wall Sit, Superman Hold, Toes-to-Bar, Hollow Hold, Forearm Front Plank, Hang From Pull Up Bar), 1 monostructural movement (Bike), and 5 weightlifting movements (Wall Ball, Dumbbell Hang Power Clean, Dumbbell Power Jerk, Dumbbell Front Rack Hold). Total 12 movements: 6/12=50% G, 1/12≈8% M, 5/12≈42% W.