Workout Description

Why This Workout Is Easy

This partner format provides excellent built-in recovery with 1:1 work-to-rest ratios. The movements are fundamental with light-moderate loads, and the alternating structure prevents fatigue accumulation. While 36 minutes is long, each partner only works ~18 minutes total with complete rest between efforts. The bike/wall ball and row/swing combinations don't create significant interference, making this very manageable for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): A 36-minute AMRAP with cardio machines and continuous movement creates significant cardiovascular demand, though partner rest periods provide some recovery.
• Stamina (7/10): High volume of wall balls and kettlebell swings over 36 minutes will test muscular endurance, especially shoulders and posterior chain.
• Power (6/10): Kettlebell swings are inherently explosive hip extension movements, while wall balls require power to drive the ball overhead efficiently.
• Speed (5/10): Partner format allows for higher intensity during work periods, but transitions and pacing strategy become important over 36 minutes.
• Strength (4/10): Moderate loads with 20/14 wall balls and 53/35 kettlebell swings require decent strength but not maximal effort.
• Flexibility (3/10): Wall balls demand overhead mobility and squat depth, while kettlebell swings require hip hinge flexibility and thoracic extension.

Movements

• Wall Ball
• Air Bike
• Kettlebell Swing
• Row

Benchmark Notes

This is a 36-minute partner AMRAP with alternating work periods. Each partner completes two different stations per round: Station 1 (10/8 cal bike + 10 wall balls) and Station 2 (20/16 cal row + 20 KB swings). I'll analyze the time per round and scale from Cindy (20-min AMRAP) as the closest anchor. Movement Analysis: - 10/8 cal bike: 15-25 sec (elite) to 25-40 sec (novice) - 10 wall balls (20/14): 20-30 sec (elite) to 40-60 sec (novice) - 20/16 cal row: 30-45 sec (elite) to 50-75 sec (novice) - 20 KB swings (53/35): 30-40 sec (elite) to 50-70 sec (novice) Total work time per partner per round: 95-140 sec (elite) to 165-245 sec (novice) With transitions and partner changeover: ~10-15 sec between stations Total round time: 120-170 sec (elite) to 190-275 sec (novice) Using Cindy as anchor (20-min AMRAP): L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds Scaling for 36 minutes (1.8x duration) and partner format (50% individual work time): - Effective work time per person: 18 minutes - Cindy scaled to 18 min: L10: 22-27 rounds, L5: 13-16 rounds, L1: 5-7 rounds - This partner WOD has higher intensity stations (calories + moderate weights) vs Cindy's bodyweight movements - Adjusting down ~15% for intensity: L10: 19-23 rounds, L5: 11-14 rounds, L1: 4-6 rounds Final targets: L10: 17-18 rounds, L5: 10-11 rounds, L1: 4-5 rounds

Modality Profile

4 movements: Bike and Row are monostructural cardio (2 movements), Wall Ball and Kettlebell Swing are weightlifting with external load (2 movements). No gymnastics movements present. 50/50 split between M and W.