Workout Description

Why This Workout Is Medium

While this appears high-volume with 9 movements and 3600m running, the partner relay format provides significant built-in recovery between efforts. Each athlete works roughly half the reps with rest periods during partner's turns. The weights (135/95, 53/35) are moderate for most movements. The relay structure prevents the fatigue accumulation that would make this much harder as an individual workout, keeping it manageable for average CrossFitters.

Benchmark Times for Saturday 1.18.2020 - "Centurion Battle"

• Elite: <21:00
• Advanced: 23:00-25:00
• Intermediate: 27:30-30:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Multiple 400m runs interspersed with high-volume movements create massive cardiovascular demand, testing aerobic capacity throughout the entire workout duration.
• Stamina (8/10): High rep counts (100 air squats, 80 sit-ups, 100 double-unders) combined with moderate loads will severely test muscular endurance across multiple muscle groups.
• Speed (6/10): Partner relay format creates urgency for quick transitions and sustained pace, with minimal rest as partner completes their portion of work.
• Power (5/10): Hang power cleans demand explosive hip extension, while wall balls and double-unders require power output, balanced against endurance-focused movements.
• Strength (4/10): Moderate loads on hang power cleans and push press (135/95) provide strength stimulus, but emphasis is on endurance rather than maximal force.
• Flexibility (3/10): Wall balls, hang power cleans, and pull-ups require moderate mobility, particularly in shoulders, hips, and thoracic spine for proper movement execution.

Movements

• Wall Ball
• Push Press
• Kettlebell Swing
• Air Squat
• Sit-Up
• Run
• Hang Power Clean
• Pull-Up
• Double-Under

Benchmark Notes

This is a partner relay-style workout with significant volume across 9 running segments and 8 movement stations. I'll analyze this by breaking down the components and comparing to relevant anchors. Movement Analysis: - 9 x 400m runs (3600m total) - In fresh state, 400m takes 75-120 sec, so 3600m would be 675-1080 sec - 100 Air Squats (1-1.5 sec/rep fresh) = 100-150 sec - 80 Sit-ups (1 sec/rep) = 80 sec - 60 Wall Balls 20/14 (2-3 sec/rep) = 120-180 sec - 40 Hang Power Cleans 135/95 (2-3 sec/rep) = 80-120 sec - 40 Push Press 135/95 (2-3 sec/rep) = 80-120 sec - 60 Pull-ups (1-2 sec/rep) = 60-120 sec - 80 KB Swings 53/35 (1.5-2 sec/rep) = 120-160 sec - 100 Double-Unders (0.5 sec/rep in rhythm) = 50 sec Partner Relay Considerations: The relay format means one partner works while the other rests, which significantly reduces individual fatigue. However, transitions between partners and movements add time. Each partner does roughly half the work with built-in rest periods. Anchor Comparison: This workout is most similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) which has L10 times of 930-1050 sec for males. However, this workout has: - More total running (3600m vs 2000m) - More total movements (8 vs 2 per cycle) - Heavier barbell work (135/95 vs bodyweight) - Partner format reducing individual fatigue The volume is substantial but the partner format and built-in rest make it more manageable than doing solo. I estimate this takes 50-70% longer than Kelly due to increased volume, but the partner format prevents it from being proportionally harder. Calculated Times: - L10 (Elite): 1260 sec (21:00) - Strong partners maintaining good pace - L5 (Average): 1800 sec (30:00) - Typical gym partners with moderate pacing - L1 (Beginner): 2700 sec (45:00) - New athletes with frequent breaks and scaled movements Final targets: L10: 1260 sec, L5: 1800 sec, L1: 2700 sec

Modality Profile

9 total movements: 4 Gymnastics (Air Squat, Sit-Up, Pull-Up, Double-Under), 1 Monostructural (Run), 4 Weightlifting (Wall Ball, Hang Power Clean, Push Press, Kettlebell Swing). Rounded to nearest percentage: 44% G, 11% M, 44% W.