Workout Description

Why This Workout Is Medium

This partner workout provides built-in recovery through alternating work periods. The 50/35lb DB burpees are moderate load, and the 80ft farmer's carry is manageable distance. While 6 minutes of continuous work per person creates fatigue, the partner format allows recovery during rowing periods. The movements don't significantly interfere with each other, and most average CrossFitters can complete the prescribed weights and distances without scaling.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Three 3-minute AMRAPs with continuous work creates significant cardiovascular demand, especially with rowing and minimal rest between partner switches.
• Stamina (7/10): Farmer's carries and DB burpees will heavily tax grip strength and muscular endurance, while rowing adds aerobic stamina demands.
• Strength (6/10): 50/35lb dumbbells for burpees and farmer's carries provide moderate loading that challenges strength endurance rather than maximal strength.
• Speed (6/10): AMRAP format demands quick transitions between movements and efficient cycling to maximize rounds within time constraints.
• Power (4/10): DB burpees have explosive jump component, but farmer's carries and rowing are more grinding movements than explosive.
• Flexibility (3/10): DB burpees require full range overhead position and hip flexion, farmer's carries need basic posture maintenance.

Movements

• Farmer Carry
• Dumbbell Burpee
• Row

Benchmark Notes

This is a partner workout with 3 rounds of 6-minute AMRAPs (3 min each partner). Each partner alternates between farmer's carry + DB burpees and rowing for calories. Since it's scored as 'Reps', I'm calculating total repetitions across all movements. Movement breakdown per 3-minute segment: - 80ft Farmer's Carry: ~8-12 seconds per trip, allows 12-18 trips - 10 DB Burpees (50/35): ~40-60 seconds total - Remaining time (~2-2.5 min): Row for calories, ~25-40 calories Per partner per round: 12-18 farmer's carries + 10 burpees + 25-40 row calories = 47-68 reps Both partners over 3 rounds: 282-408 total reps Fatigue considerations: - Round 1: Fresh performance - Round 2: 10-15% degradation from accumulated fatigue - Round 3: 20-25% degradation, especially on rowing output Partner dynamics allow some recovery while the other works, reducing fatigue compared to individual AMRAPs. No direct anchor match, but using Fight Gone Bad (3 rounds, mixed movements) as reference. FGB has L10: 430-500, L5: 300-340, L1: 180-220. This workout is slightly less intense due to partner format and longer work periods, so scaling down ~15%. Final targets: L10: 420 reps, L5: 300 reps, L1: 180 reps

Modality Profile

Three movements across all modalities: Farmer Carry (W), Dumbbell Burpee (G), Row (M). Equal distribution with slight weighting to W.