Workout Description

Why This Workout Is Medium

While individual elements are challenging (50/35lb overhead lunges, DB thrusters), the partner format provides significant built-in recovery. Each athlete works roughly 2-3 minutes then rests 2-3 minutes while their partner goes. The moderate weights and fundamental movements are manageable for average CrossFitters, and the alternating structure prevents severe fatigue accumulation that would occur in continuous formats.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of overhead lunges and repeated movements will heavily tax shoulder, core, and leg muscular endurance throughout the workout.
• Endurance (7/10): 16-minute AMRAP with partner alternation creates sustained cardiovascular demand, though rest periods between partner rounds provide some recovery.
• Flexibility (7/10): Overhead walking lunges demand significant shoulder mobility, thoracic extension, and hip flexor flexibility to maintain proper positioning.
• Strength (6/10): 50/35lb overhead carries and DB thrusters require moderate strength, especially maintaining overhead position during walking lunges.
• Speed (5/10): Partner format allows for aggressive pacing during work periods, but transitions and movement complexity moderate overall cycling speed.
• Power (4/10): Wall balls and DB thrusters have explosive components, but the sustained nature and fatigue limit true power expression.

Movements

• Wall Ball
• Thruster
• Overhead Walking Lunge

Benchmark Notes

This is a 16-minute partner AMRAP where each partner alternates through a sequence of 30' overhead walking lunges (left arm), 5 wall balls, 30' overhead walking lunges (right arm), and 5 DB thrusters. I'll analyze this by breaking down the movement times and applying partner workout dynamics. Movement Analysis: - 30' Overhead Walking Lunges (50/35): Approximately 15-20 steps at ~2 feet per step. With overhead load, expect 1.5-2 sec per step = 22-40 sec per 30' segment - 5 Wall Balls (20/14): 2-3 sec per rep = 10-15 sec - 5 DB Thrusters (50/35): 2.5-3.5 sec per rep = 12-18 sec - Transitions between movements: 3-8 sec each One complete round per partner: 60' total lunges + 10 combined wall balls/thrusters = ~70-100 sec for elite, 90-130 sec for intermediate, 120-180 sec for novice. Partner dynamics: While one partner works, the other rests completely, which significantly reduces fatigue compared to individual AMRAPs. However, there's psychological pressure to maintain pace and brief transition time between partners (5-10 sec). Fatigue considerations: - Rounds 1-4: Minimal fatigue due to rest periods - Rounds 5-8: Slight accumulation, +10-15% time - Rounds 9+: Noticeable fatigue, +20-30% time With 16 minutes total (960 seconds), each partner gets approximately 8 minutes of work time. Elite athletes should complete 6-7 rounds per partner (12-14 total), intermediate 4-5 rounds per partner (8-10 total), novice 2-3 rounds per partner (4-6 total). This workout is most similar to partner AMRAPs with mixed modal elements. The overhead lunges provide unique stability and strength challenges, while wall balls and thrusters add metabolic demand. Final targets: L10: 9.9 rounds, L5: 5.7 rounds, L1: 2.5 rounds

Modality Profile

Overhead Walking Lunge is gymnastics (bodyweight movement), Wall Ball and Thruster are weightlifting (external load). 1 gymnastics movement and 2 weightlifting movements gives approximately 33% G and 67% W.