Workout Description

Why This Workout Is Easy

This team format provides excellent recovery with built-in rest periods - each athlete works only 1/3 of the time. Partner A's movements are all bodyweight/light ball work with manageable volume. The bike calories for Partner B are self-paced. The 30-minute duration allows for sustainable pacing rather than high intensity. The rotation structure prevents fatigue accumulation, making this accessible for average CrossFitters without scaling needs.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): 30-minute team AMRAP with continuous biking and circuit work creates significant cardiovascular demand, though partner rotation provides brief recovery periods.
• Stamina (7/10): High volume of bodyweight movements and sustained biking effort tests muscular endurance, particularly in shoulders, legs, and core over extended duration.
• Power (6/10): Ball slams and sprint intervals provide explosive elements, though tempered by the endurance nature of the 30-minute format.
• Speed (5/10): Partner transitions and sprint intervals require quick movement cycling, but overall pacing is more important than maximum speed.
• Strength (3/10): Primarily bodyweight movements with medicine ball adds minimal load; focus is on strength endurance rather than maximal force production.
• Flexibility (3/10): Overhead squats and sprints require moderate mobility, but most movements use basic range of motion without extreme flexibility demands.

Movements

• Ball Slam
• Overhead Squat
• Push-Up
• Sit-Up
• Sprint
• Air Bike

Benchmark Notes

This is a 30-minute team AMRAP where Partner A cycles through a circuit (10 ball slams, 10 OH squats with ball, 10 push-ups, 10 sit-ups with ball, 4x35m sprints with ball), Partner B bikes for calories, and Partner C rests. The score is total calories from the bike. Breaking down Partner A's circuit: Ball slams (1 sec/rep) = 10 sec, OH squats with ball (2 sec/rep) = 20 sec, push-ups (1.5 sec/rep) = 15 sec, sit-ups with ball (2 sec/rep) = 20 sec, 4x35m sprints with ball (~8 sec each) = 32 sec. Total movement time = 97 sec. Adding transitions between movements (5 sec each) = 20 sec. Total circuit time = ~117 sec (2 minutes). In 30 minutes, Partner A completes ~15 circuits. Partner B bikes for 10 minutes total (1/3 of 30 min when not resting). Elite cyclists can maintain 20-25 cal/min, intermediate 15-18 cal/min, beginners 10-12 cal/min. Using cycling benchmark patterns and accounting for the team format limiting bike time: L10 athletes achieve 420+ calories (21 cal/min average), L5 athletes achieve 300 calories (15 cal/min average), L1 athletes achieve 180 calories (9 cal/min average). The circuit work from Partner A doesn't directly contribute to score but affects team rotation efficiency. Final targets - L10: 420 cal, L5: 300 cal, L1: 180 cal.

Modality Profile

6 movements total: Push-Up and Sit-Up are Gymnastics (2), Sprint and Bike are Monostructural (2), Ball Slam and Overhead Squat are Weightlifting (2). Equal distribution across all three modalities.