Workout Description

Why This Workout Is Hard

This partner workout combines high volume (800+ total reps) with moderate loads across multiple movement patterns. The 1-mile run and 2K row create significant aerobic demand, while DB movements will accumulate grip and shoulder fatigue. Partner format provides some relief, but the sheer volume and movement interference (grip fatigue affecting later DB work) pushes this beyond Medium difficulty for average athletes.

Benchmark Times for WOD

• Elite: <34:00
• Advanced: 36:00-39:00
• Intermediate: 42:00-45:00
• Beginner: >70:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Mile run and 2K row combined with high-volume dumbbell work creates massive cardiovascular demand over extended duration.
• Stamina (8/10): 800 total reps of dumbbell movements plus cardio will severely test muscular endurance across all major muscle groups.
• Power (5/10): Box jumps and push press have explosive components, but fatigue will limit power output as workout progresses.
• Strength (4/10): Dumbbells provide moderate loading, but emphasis is on volume rather than maximal strength development.
• Flexibility (3/10): Box jumps, reverse lunges, and overhead movements require decent mobility but nothing extreme.
• Speed (3/10): Partner format allows some recovery, but pacing strategy crucial for managing fatigue across multiple high-volume stations.

Movements

• Thruster
• Dumbbell Push Press
• Sit-Up
• Dumbbell Deadlift
• Dumbbell Reverse Lunge
• Run
• Box Jump
• Row

Benchmark Notes

This is a high-volume partner workout with 8 movements totaling significant work. Breaking down by movement: 100 Box Jumps (24/20): ~200-300 sec with partner splits and fatigue. 100 DB Reverse Lunges: ~180-240 sec (2 DBs add complexity). 100 DB Push Press: ~200-280 sec (shoulder fatigue accumulates). 1 Mile Run (4x400): ~330-480 sec split between partners. 100 DB Deadlifts: ~160-220 sec. 100 DB Thrusters: ~240-360 sec (most challenging after accumulated fatigue). 100 Sit Ups: ~120-180 sec. 2K Row (4x500): ~390-510 sec split. Partner format allows work splitting but adds transition time and coordination overhead. Total movement time: ~1820-2570 sec. Adding transitions (30-60 sec between movements), partner coordination delays (60-120 sec total), and progressive fatigue multipliers (1.3-1.8x on later movements), the total ranges from 2040 sec (elite teams with perfect coordination) to 4200 sec (recreational athletes with longer breaks). This is similar to extended chippers like Angie but with significantly more volume and partner complexity. The benchmark anchors from Angie (900-2400 sec) were scaled up by ~80-100% due to the doubled volume and partner coordination requirements. Final targets - L10: 2040 sec (34:00), L5: 2700 sec (45:00), L1: 4200 sec (70:00).

Modality Profile

8 movements total: 3 Gymnastics (Box Jump, Sit-Up, Dumbbell Reverse Lunge), 2 Monostructural (Run, Row), 3 Weightlifting (Dumbbell Push Press, Dumbbell Deadlift, Thruster). Percentages: 3/8=37.5% G, 2/8=25% M, 3/8=37.5% W, rounded to 38/25/37.