Workout Description

Why This Workout Is Medium

This partner workout provides significant built-in recovery as athletes alternate through movements. The 155/105 power cleans are moderate weight with only 5 reps per round. HSPU and T2B are challenging skills but manageable volume (10 each). The alternating format prevents fatigue accumulation that would occur in individual work. Box jumps provide active recovery. Most average CrossFitters can complete as prescribed due to the rest periods.

Benchmark Times for 4 Rounds w/Partner

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Box jumps and power cleans are highly explosive movements, requiring rapid force production and athletic power output throughout all rounds.
• Stamina (7/10): High volume of upper body pulling and pushing movements (HSPU, T2B) combined with power cleans will significantly challenge muscular endurance.
• Flexibility (7/10): HSPU require excellent shoulder mobility, T2B demand hip and hamstring flexibility, power cleans need ankle and thoracic spine mobility.
• Endurance (6/10): Partner format with continuous movement across 4 rounds creates moderate cardiovascular demand, though rest periods during partner's work provide some recovery.
• Strength (6/10): Power cleans at 155/105 lbs require significant strength, while HSPU demand considerable upper body pressing strength relative to bodyweight.
• Speed (4/10): Partner format naturally creates pacing with built-in rest, though transitions between movements and maintaining intensity across rounds matters.

Movements

• Power Clean
• Toes-to-Bar
• Box Jump
• Handstand Push-Up

Benchmark Notes

This is a partner workout with 4 rounds where partners alternate through movements: 5 Box Jumps (24/20), 5 Power Cleans (155/105), 10 Handstand Push-Ups, and 10 Toes-to-Bar per person per round. Total volume per person: 20 box jumps, 20 power cleans, 40 HSPUs, 40 toes-to-bar. Movement analysis per person: - Box Jumps (20 total): 1.5-2 sec/rep fresh = 30-40 sec base - Power Cleans at 155/105 (20 total): 2.5-3 sec/rep = 50-60 sec base - Handstand Push-Ups (40 total): 3-4 sec/rep fresh, but this is high volume = 120-160 sec base - Toes-to-Bar (40 total): 2-2.5 sec/rep = 80-100 sec base Base time: 280-360 seconds Fatigue and set-breaking considerations: - HSPUs will require significant breaking: sets of 5-8 early, 3-5 later, 1-2 final rounds - Power cleans at moderate load will require singles/doubles in later rounds - Toes-to-bar will break down from sets of 8-10 to 3-5 - Partner transitions add 2-3 sec between each handoff (32 transitions total) Round progression with fatigue: Round 1: 1.0x multiplier = 70-90 sec per person Round 2: 1.1x multiplier = 77-99 sec per person Round 3: 1.2x multiplier = 84-108 sec per person Round 4: 1.3x multiplier = 91-117 sec per person Total active work time: 322-414 seconds Transition time: 64-96 seconds (32 handoffs × 2-3 sec each) Rest periods during set breaks: 60-120 seconds Total estimated time range: 446-630 seconds (7:26-10:30) This workout is most similar to a high-volume gymnastics chipper with moderate barbell work. The combination of 40 HSPUs and 40 toes-to-bar creates significant upper body and grip fatigue. Comparing to similar benchmark patterns: - Helen (gymnastics + cardio): L10 450-510 sec, L5 630-690 sec, L1 900-1080 sec - High-volume gymnastics workouts typically see 15-20% longer times due to set breaking Adjusting Helen anchor for partner format and higher gymnastics volume: L10: 720 seconds (12:00) - elite athletes managing fatigue well L5: 1200 seconds (20:00) - average athletes with significant breaking L1: 1800 seconds (30:00) - beginners with extensive rest and scaling Final targets - L10: 720 sec (12:00), L5: 1200 sec (20:00), L1: 1800 sec (30:00)

Modality Profile

3 out of 4 movements are gymnastics (Box Jump, Handstand Push-Up, Toes-to-Bar) and 1 is weightlifting (Power Clean). This gives us 75% gymnastics and 25% weightlifting.