Workout Description

Why This Workout Is Medium

While the total volume is high (600 reps), the partner format provides significant built-in recovery with 1:1 work-to-rest ratio. The weights are light-moderate for the average athlete, and movements are fundamental skills. The limiting factor will be muscular endurance rather than strength or complex coordination. Most athletes can complete as prescribed, though it will take 25-35 minutes with accumulated fatigue toward the end.

Benchmark Times for PARTNER WOD IV

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high rep counts (100-300 per movement) will severely test muscular endurance in shoulders, legs, and grip strength throughout.
• Endurance (8/10): High volume partner workout with 600 total reps creates significant cardiovascular demand, especially with limited rest periods between partner switches.
• Flexibility (6/10): Hang power cleans require good shoulder and hip mobility, front rack position demands wrist/shoulder flexibility, wall balls need overhead range.
• Power (6/10): Hang power cleans are explosive hip extension movements, wall balls require power from legs to overhead, creating moderate power demands.
• Strength (4/10): Moderate dumbbell loads (50/35lbs) provide meaningful resistance but aren't maximal strength loads for most athletes.
• Speed (3/10): Partner format allows some recovery time, but maintaining consistent pace through high volume becomes important for overall time.

Movements

• Wall Ball
• Dumbbell Hang Power Clean

Benchmark Notes

This partner workout totals 600 reps (100 DB hang power cleans + 200 wall balls + 300 DB front squats) with one partner working at a time. I'll analyze this by breaking down each movement and applying partner-specific considerations. Movement Analysis: - 100 DB Hang Power Cleans (50/35): ~2.5 sec/rep fresh = 250 sec base - 200 Wall Balls (20/14): ~2.5 sec/rep fresh = 500 sec base - 300 DB Front Squats (50/35): ~2 sec/rep fresh = 600 sec base Total base time: 1350 seconds Partner Workout Considerations: - Partner transitions add 2-5 seconds per switch - Typical partner switching every 10-25 reps depending on movement - Rest periods while partner works allow some recovery - Overall pacing can be more aggressive due to built-in rest Fatigue and Set Breaking: - Hang power cleans: Sets of 8-15, moderate fatigue buildup - Wall balls: Sets of 15-25, significant shoulder/leg fatigue by rep 150+ - Front squats: Sets of 20-30, cumulative leg fatigue from previous movements Applying fatigue multipliers: - First third (fresh): 1.0x base time - Second third (moderate fatigue): 1.15x base time - Final third (high fatigue): 1.3x base time - Partner transitions: +60-90 seconds total Anchor Comparison: This workout is most similar to Karen (150 wall balls) but with 450 additional reps across three movements. Karen benchmarks: L10 420-480 sec, L5 600-720 sec, L1 900-1020 sec. With 4x the total volume and partner format allowing better pacing, I'm scaling proportionally but accounting for the rest periods. Calculated times with partner benefits: - Elite (L10): 840 seconds (14:00) - efficient transitions, aggressive pacing - Advanced (L5): 1320 seconds (22:00) - steady pace with moderate rest - Novice (L1): 2100 seconds (35:00) - longer rest periods, more conservative pacing Final targets: L10: 840 sec (14:00), L5: 1320 sec (22:00), L1: 2100 sec (35:00)

Modality Profile

All three movements (Dumbbell Hang Power Clean, Wall Ball, Dumbbell Front Racked Squat) are weightlifting movements involving external load, making this 100% weightlifting modality.