Workout Description

Why This Workout Is Medium

While 40 minutes seems daunting, the team format provides significant built-in recovery. Each athlete works roughly 13-14 minutes total with natural rest periods during partner rotations. The cardio pieces are moderate intensity, and synchro movements force pacing. DB thrusters and burpees are manageable volumes when spread across the workout. The structure prevents redlining, making this a steady aerobic challenge rather than high-intensity suffering.

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): 40-minute AMRAP with continuous cardio stations (run, bike, row) creates massive cardiovascular demand with minimal rest periods.
• Stamina (8/10): High volume synchro movements combined with cardio stations will exhaust muscular endurance, especially shoulders and legs over 40 minutes.
• Speed (7/10): Team format demands quick transitions between stations and synchronized movement execution to maximize rounds completed.
• Strength (4/10): Dumbbell thrusters require moderate load strength, but bodyweight burpees and cardio stations limit overall strength demands.
• Flexibility (3/10): Thrusters demand overhead mobility and squat depth, while burpees require basic hip flexion and shoulder extension.
• Power (3/10): Thrusters have explosive hip drive component, but sustained 40-minute format limits true power expression.

Movements

• Air Bike
• Thruster
• Burpee
• Run
• Row

Benchmark Notes

This is a 40-minute team AMRAP with 3 partners rotating through cardio stations (400m run, 25/20 cal bike, 500m row) followed by synchronized movements (25 DB thrusters, 25 burpees). I'll analyze this by breaking down the cycle time and applying team dynamics. Cycle Breakdown: - Partner A: 400m Run = 75-120 sec (fresh state) - Partner B: 25/20 Cal Bike = 60-100 sec (fresh state) - Partner C: 500m Row = 85-120 sec (fresh state) - All partners must finish before moving to synchro work - 25 Synchro DB Thrusters = 50-75 sec (coordination penalty) - 25 Synchro Burpees = 75-125 sec (coordination penalty) - Transition time between stations = 10-15 sec The limiting factor will be the slowest cardio piece each round. Assuming moderate DB weight (35/25), the synchro movements add significant coordination challenges. Round 1 (Fresh): 6-8 minutes total - Cardio phase: 85-120 sec (limited by slowest partner) - Synchro thrusters: 50-75 sec - Synchro burpees: 75-125 sec - Transitions: 30 sec - Total: 240-350 sec Rounds 2-3: Apply 1.1-1.2x fatigue multiplier - Round time increases to 7-9 minutes Rounds 4-5: Apply 1.2-1.3x fatigue multiplier - Round time increases to 8-10 minutes Rounds 6+: Apply 1.3-1.5x fatigue multiplier - Round time increases to 9-12 minutes Team coordination penalties become more pronounced as fatigue sets in, particularly on the synchronized movements where all three athletes must maintain pace together. Using Cindy (20-min AMRAP) as a reference anchor, which sees L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds, I need to adjust for the longer duration (40 vs 20 minutes) and team complexity. The team format and coordination requirements will significantly reduce round completion compared to individual AMRAPs. For a 40-minute team workout with this complexity: - L10 (Elite teams): 7+ rounds (sub-6 min average per round) - L5 (Average teams): 5 rounds (8 min average per round) - L1 (Novice teams): 2-3 rounds (12+ min average per round) Final targets: L10: 7+ rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

5 movements total: Run, Bike, Row are monostructural (3/5 = 60%), Burpee is gymnastics (1/5 = 20%), Thruster is weightlifting (1/5 = 20%)