Workout Description

Why This Workout Is Medium

While individual elements are manageable (135/95 front squats, basic movements), the 36-minute time domain with partner format provides built-in recovery. The double-unders and mile run create early fatigue, but the alternating partner structure allows adequate rest between efforts. Most average CrossFitters can complete this as prescribed, though the cumulative volume over 36 minutes will create moderate fatigue accumulation without being overwhelming.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): 36-minute cap with continuous partner work including mile run and sustained AMRAP creates significant cardiovascular demand throughout.
• Stamina (7/10): High volume double unders, repeated front squats, and burpees over extended time period heavily taxes muscular endurance.
• Power (6/10): Double unders and lateral burpees demand explosive hip extension and coordination, creating significant power requirements throughout.
• Speed (5/10): Partner format requires efficient transitions and steady pacing to maximize AMRAP rounds within the time constraint.
• Strength (4/10): Front squats at 135/95 provide moderate strength demand, but emphasis is on repetition rather than maximal load.
• Flexibility (3/10): Double unders, front squats, and lateral burpees require moderate mobility and coordination but not extreme ranges.

Movements

• Lateral Burpee
• Air Bike
• Front Squat
• Run
• Double-Under

Benchmark Notes

This is a 36-minute partner workout with an initial buy-in followed by an AMRAP. Breaking it down: 1) Buy-in phase: 100 double-unders (both partners) takes ~60-90 seconds total, 1-mile partner run takes 6-9 minutes depending on fitness level. Total buy-in: 7-10 minutes. 2) AMRAP phase: Remaining time is 26-29 minutes. Each round consists of Partner A doing 5 front squats (135/95) + 7/5 cal bike, then Partner B doing the same, then Partner A doing 20 double-unders + 5 lateral burpees over barbell, then Partner B doing the same. Time per round breakdown: Front squats (5 reps at 135/95): ~12-15 seconds per person, Bike calories (7/5): ~15-25 seconds per person, Double-unders (20 reps): ~12-18 seconds per person, Lateral burpees over barbell (5 reps): ~20-30 seconds per person. Total per round: ~120-180 seconds for both partners combined. In 26-29 minutes of AMRAP time, this allows for approximately 9-14 rounds for elite athletes, scaling down to 2-4 rounds for beginners. The workout is similar to partner AMRAPs but doesn't have a direct anchor match. Using general AMRAP principles and accounting for the moderate loading and mixed modalities, elite teams should complete 10+ rounds, intermediate teams 5-6 rounds, and beginner teams 2-3 rounds. Final targets: L10: 10+ rounds, L5: 5.7 rounds, L1: 2.5 rounds.

Modality Profile

5 movements total: Double-Under and Lateral Burpee are Gymnastics (40%), Run and Bike are Monostructural (40%), Front Squat is Weightlifting (20%)