Workout Description

Why This Workout Is Medium

This partner workout provides natural rest periods - while one partner runs 700m (~3-4 minutes), the other does moderate-volume bodyweight work then rests. The wall balls and double-unders are manageable skills at reasonable rep counts. The 30-minute duration spreads work over time rather than creating intense fatigue accumulation. Most average CrossFitters can maintain this pace with the built-in recovery from the running transitions.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): 30-minute partner AMRAP with continuous 700m runs creates significant cardiovascular demand, testing aerobic capacity throughout the extended time domain.
• Stamina (7/10): High volume wall balls and double unders while partner runs, repeated over 30 minutes, heavily taxes muscular endurance in shoulders and legs.
• Power (6/10): Double unders are highly power-dependent explosive movements, wall balls require hip drive and explosive extension, running has moderate power component.
• Speed (5/10): Partner format creates natural pacing with transitions between run and gym work, requiring efficient movement cycling to maximize total rounds completed.
• Flexibility (4/10): Wall balls require overhead mobility and hip flexion, double unders need ankle mobility, running demands basic hip and ankle range of motion.
• Strength (3/10): Wall balls with 20/14lb medicine ball provide moderate strength demand, but focus is on endurance rather than maximal force production.

Movements

• Wall Ball
• Run
• Double-Under

Benchmark Notes

This is a 30-minute partner AMRAP where partners alternate between running 700m and performing wall balls + double unders. Let me break down the scoring structure: Each partner completes multiple cycles of: 700m run while partner does AMRAP wall balls (15 reps) + double unders (30 reps) = 45 reps per cycle. The key is determining how many complete cycles each partner can finish in 30 minutes. Running analysis: 700m run times - Elite: 2:30-2:45, Intermediate: 3:15-3:45, Novice: 4:30-5:30. Wall ball + double under cycle times while partner runs - Elite: 45-60 seconds for 45 reps, Intermediate: 75-90 seconds, Novice: 120-150 seconds. Since the non-running partner stops when runner returns, the limiting factor is the slower partner's run time. Total cycles per 30 minutes: Elite pairs can complete 10-11 cycles each (450-495 reps each), Intermediate pairs 7-8 cycles each (315-360 reps each), Novice pairs 5-6 cycles each (225-270 reps each). However, fatigue accumulates significantly - later runs become 15-25% slower, and wall ball/DU efficiency drops 20-30%. Accounting for transitions (15-30 seconds between switches) and progressive fatigue: L10 (Elite): 440-480 total reps, L5 (Intermediate): 280-320 total reps, L1 (Novice): 120-160 total reps. This workout has similarities to partner AMRAPs but the alternating structure and 700m distance creates unique pacing demands. Final targets - L10: 440 reps, L5: 280 reps, L1: 120 reps.

Modality Profile

Three movements across all modalities: Run (monostructural cardio), Wall Ball (weighted external load), Double-Under (bodyweight coordination skill). Equal distribution with slight rounding to Wall Ball weightlifting component.