Workout Description

Why This Workout Is Medium

While the 155/105lb overhead carry is moderately heavy, the team relay format provides significant built-in recovery between rounds. Each athlete works roughly 90 seconds then rests 3+ minutes while partners go. The 6/4 calorie bike offers active recovery between carries. Three burpees per round adds minimal volume. The combination creates manageable fatigue accumulation despite the overhead loading, making this accessible to average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Overhead carries tax grip and shoulder endurance heavily, while repeated burpees and bike calories accumulate significant muscular fatigue over time.
• Endurance (7/10): 12-minute AMRAP with continuous movement creates significant cardiovascular demand, especially with team relay format requiring sustained effort throughout.
• Strength (6/10): 155/105lb overhead carries require substantial strength to maintain barbell overhead for 40ft distances repeatedly throughout the workout.
• Speed (6/10): Team relay format creates urgency for quick transitions and maintaining pace to maximize team rounds within 12-minute time cap.
• Flexibility (4/10): Overhead position demands good shoulder mobility and thoracic extension, while burpees require basic hip and shoulder range of motion.
• Power (3/10): Burpees provide some explosive component, but workout is primarily strength-endurance focused rather than power development.

Movements

• Air Bike
• Burpee
• Overhead Carry

Benchmark Notes

This is a 12-minute AMRAP team relay with 3 partners cycling through rounds. Each partner performs: 40ft overhead barbell carry (155/105), 6/4 calorie bike, 40ft overhead barbell carry (155/105), then all 3 partners do 3 burpees. Let me break this down: Per partner round analysis: - 40ft overhead carry (155/105): 8-12 seconds for elite, 15-20 seconds for recreational - 6/4 calorie bike: 12-18 seconds for elite, 20-30 seconds for recreational - 40ft overhead carry: 8-12 seconds for elite, 15-20 seconds for recreational - 3 burpees x 3 people: 9-12 seconds total for elite team, 15-24 seconds for recreational team - Transitions and partner changes: 5-10 seconds Total time per team round: Elite 42-64 seconds, Recreational 70-104 seconds In 12 minutes (720 seconds): - Elite teams: 720/50 = ~14.4 rounds, but accounting for fatigue and the heavy overhead carries with moderate weight, expect 11-12 rounds - Advanced teams: 720/65 = ~11 rounds, with fatigue expect 8-9 rounds - Intermediate teams: 720/80 = ~9 rounds, with fatigue expect 6-7 rounds - Recreational teams: 720/100 = ~7.2 rounds, with fatigue expect 4-5 rounds The overhead carries at 155/105 are moderately heavy and will cause significant shoulder fatigue. The bike calories provide brief recovery but the burpees at the end of each round will accumulate fatigue quickly across the team. This workout is similar to team-based AMRAPs but the overhead carry loading and relay format make it quite challenging. I'm anchoring against Cindy (20-min AMRAP) but adjusting significantly downward due to the 12-minute time domain, heavy carries, and team coordination requirements. Final targets - L10: 6+ rounds, L5: 4 rounds, L1: 2 rounds

Modality Profile

Three movements across all modalities: Burpee (Gymnastics - bodyweight), Bike (Monostructural - cyclical cardio), Overhead Carry (Weightlifting - external load carry). Equal distribution with slight rounding to W.