Workout Description

Why This Workout Is Hard

This team workout combines high volume (400 total reps) with continuous synchronous movement requirements and forced pacing from 6-minute run intervals. The synchro format eliminates individual pacing strategies, while the 400m runs with sandbag every 6 minutes create significant fatigue accumulation. DB weights will be moderate but the combination of volume, partner dependency, and time pressure makes this challenging for average athletes, with many likely hitting the 36-minute cap.

Benchmark Times for WOD

• Elite: <41:00
• Advanced: 39:00-37:00
• Intermediate: 35:00-33:00
• Beginner: >24:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of 80 reps per movement with synchronized execution demands exceptional muscular endurance across multiple muscle groups.
• Endurance (8/10): 36-minute workout with 400m runs every 6 minutes creates significant cardiovascular demand, testing aerobic capacity throughout the extended duration.
• Speed (7/10): Team synchronization requires coordinated pacing and transitions, with time pressure from the 36-minute cap driving movement efficiency.
• Strength (6/10): Dumbbell deadlifts, front squats, and thrusters require moderate to heavy loading, while sandbag carries add strength demands.
• Flexibility (4/10): Front squats and thrusters demand good ankle, hip, and shoulder mobility, while synchronized movements require coordinated range of motion.
• Power (3/10): Thrusters and burpees have explosive components, but the high volume format emphasizes endurance over pure power output.

Movements

• Dumbbell Deadlift
• Dumbbell Front Squat
• Sit-Up
• Burpee
• Thruster
• Run

Benchmark Notes

This is a team workout with synchronized movements and timed running intervals. Breaking down the components: 1) 80 synchro DB deadlifts at moderate load (~30-35/20-25 DB): 2-3 sec per rep = 160-240 sec, 2) 80 synchro DB front squats: 2.5-3.5 sec per rep = 200-280 sec, 3) 80 synchro sit-ups: 1.5-2 sec per rep = 120-160 sec, 4) 80 synchro burpees: 4-5 sec per rep = 320-400 sec, 5) 80 synchro thrusters: 3-4 sec per rep = 240-320 sec. Base movement time: 1040-1400 sec. Add 6 x 400m runs with sandbag every 6 minutes: each run 120-180 sec with sandbag = 720-1080 sec total. Synchronization penalty adds 15-20% to all movements due to coordination requirements. Team dynamics and transitions between movements add another 10-15%. Total estimated range: Elite teams 1800-2100 sec, intermediate teams 2400-2700 sec, novice teams 3000-3600 sec. However, the 36-minute cap (2160 sec) constrains the upper range significantly. Most teams will finish within cap, with elite teams around 24-27 minutes (1440-1620 sec), intermediate around 30-33 minutes (1800-1980 sec), and slower teams approaching the 36-minute cap. The synchronized nature and regular running intervals create a unique pacing challenge that prevents direct comparison to individual benchmarks. Final targets: L10: 24:00, L5: 33:00, L1: 41:00 (capped at 36:00).

Modality Profile

6 movements total: 2 Gymnastics (Sit-Up, Burpee), 1 Monostructural (Run), 3 Weightlifting (Dumbbell Deadlift, Dumbbell Front Squat, Thruster). Weightlifting dominates at 50%, Gymnastics at 33%, Monostructural at 17%.