Workout Description

Why This Workout Is Medium

This relay format provides built-in recovery while one partner works, preventing fatigue accumulation. The DB weight (50/35) is moderate for death marches, toes-to-bar volume is manageable at 10 reps, and bike calories are low. The 15-minute time cap keeps intensity reasonable. While individual elements have some challenge, the work-to-rest structure and moderate loading make this accessible to average CrossFitters without major scaling needs.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep toes to bar, sustained loaded carries, and bike calories test upper body and core muscular endurance extensively.
• Endurance (7/10): 15-minute relay format creates significant cardiovascular demand with continuous work and minimal rest between partner switches.
• Flexibility (6/10): Toes to bar requires significant shoulder and hip flexibility, death march demands ankle and hip mobility.
• Speed (6/10): Relay format encourages fast transitions and aggressive pacing to maximize partner's rest time.
• Strength (4/10): 50/35lb dumbbells for death marches provide moderate loading but not maximal strength demands.
• Power (3/10): Some explosive hip drive needed for toes to bar, but overall workout emphasizes sustained effort over power output.

Movements

• Air Bike
• Toes-to-Bar
• Dumbbell Death March

Scaling Options

Reduce dumbbell weight to 35/25 or 25/15 lbs. Scale toes to bar to hanging knee raises, V-ups, or AbMat sit-ups. Reduce bike calories to 12/8 or 10/6. Shorten death march distance to 25ft if space is limited. Consider reducing to 12-minute time cap for newer athletes.

Scaling Explanation

Scale if athlete cannot perform 5+ consecutive toes to bar or maintain proper posture during death march with Rx weight. Priority is maintaining movement quality and consistent work output throughout the 15 minutes. Target is each partner completing 3+ full rounds. If scaling significantly, focus on time under tension rather than load to preserve intended stimulus.

Intended Stimulus

Moderate-intensity workout in the 10-15 minute range targeting glycolytic and oxidative energy systems. Primary challenge is muscular endurance and grip strength, with secondary focus on pacing strategy in a partner format. Tests ability to maintain consistent output across mixed modal movements while managing fatigue accumulation.

Coach Insight

Partners should aim for 3-4 rounds each within the 15-minute window. Break toes to bar early - consider 5-3-2 or 4-3-3 to preserve grip. Keep dumbbell death march steps controlled and consistent - focus on posture over speed. Bike calories should be steady but aggressive - aim for 1:30-2:00 pace. Transition quickly between movements but use partner's work time for active recovery. Grip will be the limiting factor, so chalk up and use mixed grip on dumbbells.

Benchmark Notes

This is a 15-minute AMRAP partner relay where partners alternate completing the sequence. Each partner performs: 10 Toes to Bar (15-25 sec), 50ft DB Death March 50/35 (25-35 sec), 15/10 Cal Bike (30-45 sec), 50ft DB Death March (25-35 sec). Total time per partner round: 95-140 seconds fresh. With partner transitions (5-10 sec) and fatigue accumulation, complete cycles take 110-160 seconds. Round 1: 110-130 sec, Round 2: 120-140 sec, Round 3: 130-150 sec, Round 4+: 140-160+ sec due to accumulated fatigue. Elite teams complete 6+ rounds, average teams 3.5-4 rounds, beginners 1-2 rounds. The death marches become increasingly challenging as grip and core fatigue from toes-to-bar compounds with heavy dumbbell carries.

Modality Profile

Three movements across all modalities: Toes-to-Bar (Gymnastics bodyweight), Bike (Monostructural cardio), and Dumbbell Death March (Weightlifting with external load). Even distribution with slight favor to Weightlifting.