Workout Description

Why This Workout Is Easy

This workout features basic bodyweight movements with built-in rest periods. Partner A works while Partner B rests completely, creating a 1:1 work-to-rest ratio. Parallette passthroughs are low-intensity mobility work, and medicine ball throws are moderate effort but brief. The alternating format prevents fatigue accumulation, and both movements are accessible to average CrossFitters without scaling needs.

Training Focus

This workout develops the following fitness attributes:

• Flexibility (7/10): Passthroughs demand significant shoulder and thoracic mobility, while rotational throws require good hip and spine rotation capacity.
• Stamina (6/10): Continuous passthroughs and rotational throws over 12 minutes will challenge upper body and core muscular endurance significantly.
• Power (6/10): Medicine ball rotational throws are explosive movements requiring rapid force production and coordination between partners.
• Speed (5/10): AMRAP format encourages quick transitions and maintaining pace, though partner alternating structure allows some recovery time.
• Endurance (4/10): 12-minute AMRAP with partner rest periods provides moderate cardiovascular demand, but alternating work/rest structure limits pure aerobic stress.
• Strength (3/10): Medicine ball throws require moderate force production, while passthroughs are primarily bodyweight with some strength component.

Movements

• Medicine Ball Rotational Throw
• PVC Passthrough

Benchmark Notes

This is a 12-minute AMRAP partner workout with alternating work/rest structure. Each partner alternates between 10 parallette passthroughs and 20 medicine ball rotational throws (20/14 lb). Since partners alternate, each person gets approximately 6 minutes of actual work time over the 12-minute period. Movement breakdown per round: - 10 Parallette passthroughs: 15-20 seconds (1.5-2 sec per rep, core-intensive movement) - 20 MB rotational throws: 30-40 seconds (1.5-2 sec per rep, includes catching and throwing coordination) - Total round time: 45-60 seconds of work - Rest period: 45-60 seconds while partner works With 6 minutes of work time per person, elite athletes can complete 6-7 full rounds (180-210 reps), while recreational athletes might complete 4-5 rounds (120-150 reps). The alternating structure provides built-in recovery, reducing typical AMRAP fatigue patterns. No direct anchor matches this format, but the rep totals align with moderate-intensity 12-minute AMRAPs. The medicine ball weight (20/14) and coordination demands create moderate intensity rather than sprint pace. Final targets - L10: 360 reps, L5: 240 reps, L1: 120 reps

Modality Profile

Passthrough is a bodyweight gymnastics movement, while Medicine Ball Rotational Throw uses external load making it a weightlifting movement. Two modalities split 50/50.