Workout Description

Why This Workout Is Medium

While individual movements are basic bodyweight exercises, the 30-minute duration creates significant volume accumulation. The ascending rep scheme (2-4-6-8...) means later rounds become quite challenging. However, the partner format provides built-in rest periods, and one partner bikes while the other does strength movements, preventing complete fatigue. The bike calories provide active recovery, making this manageable for average CrossFitters despite the long time domain.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): 30-minute AMRAP with continuous bike calories and bodyweight movements creates significant cardiovascular demand with minimal rest periods.
• Stamina (7/10): Ascending rep scheme from 2 to potentially 20+ reps per movement tests upper body pulling, pressing, and leg muscular endurance.
• Speed (7/10): Partner format with bike calories as rest creates urgency for quick transitions and maintaining high cycling speed.
• Power (6/10): Devil press explosive hip extension, box jumps, and bike sprints create significant power demands throughout the workout.
• Strength (4/10): Devil press with dumbbells and pull-ups require moderate strength, but focus shifts to strength-endurance over maximal output.
• Flexibility (3/10): Devil press demands overhead mobility and hip flexion, pull-ups require shoulder mobility, box jumps need ankle/hip range.

Movements

• Air Bike
• Devil Press
• Box Jump
• Pull-Up

Benchmark Notes

This is a 30-minute partner AMRAP with escalating reps (2-4-6-8-10...) where Partner A performs pull-ups, devil press, and box jumps while Partner B bikes for calories. The score is total calories accumulated. I'll analyze this by breaking down the work capacity and calorie accumulation patterns. Round Structure Analysis: - Round 1: 2 reps each movement (6 total reps) - Round 2: 4 reps each movement (12 total reps) - Round 3: 6 reps each movement (18 total reps) - Round 4: 8 reps each movement (24 total reps) - Round 5: 10 reps each movement (30 total reps) - And so on, increasing by 2 reps per movement each round Timing Breakdown per Round: - Pull-ups: 1.5-2 sec per rep (kipping) - Devil press (alternating): 3-4 sec per rep (complex movement) - Box jumps: 2 sec per rep - Transition time between movements: 2-3 sec each Round Time Estimates (Partner A work): - Round 1 (2 reps): ~20 seconds - Round 2 (4 reps): ~40 seconds - Round 3 (6 reps): ~65 seconds (fatigue setting in) - Round 4 (8 reps): ~95 seconds - Round 5 (10 reps): ~130 seconds - Round 6 (12 reps): ~170 seconds - Round 7 (14 reps): ~220 seconds Fatigue Multipliers: - Rounds 1-2: 1.0x base time - Rounds 3-4: 1.15x (grip fatigue from devil press) - Rounds 5-6: 1.3x (significant accumulated fatigue) - Rounds 7+: 1.5x+ (major breakdown in movement efficiency) Calorie Accumulation Analysis: Partner B bikes while Partner A works. Bike calorie rates: - Elite athletes: 18-22 cal/min sustained - Advanced: 15-18 cal/min - Intermediate: 12-15 cal/min - Novice: 8-12 cal/min Total Work Time Available: Elite athletes might complete 6-7 full rounds in 30 minutes, while novice athletes might only complete 4-5 rounds. The bike work time equals the total Partner A work time. Estimated Total Bike Time and Calories: - Elite (L9-L10): ~25-28 minutes of bike time = 450-560 calories - Advanced (L7-L8): ~22-25 minutes of bike time = 330-450 calories - Intermediate (L5-L6): ~18-22 minutes of bike time = 240-330 calories - Novice (L2-L4): ~12-18 minutes of bike time = 120-240 calories - Beginner (L1): ~8-12 minutes of bike time = 80-120 calories No direct CrossFit benchmark matches this format exactly, but I can reference Fight Gone Bad (which includes calories) and Cindy (20-min AMRAP) for scaling context. Fight Gone Bad sees L10 athletes score 430-500 total reps across all stations in 15 minutes, suggesting very high work capacity. Final Benchmark Levels (Calories): - L10: 360+ calories (elite partnership, 28+ min bike time) - L9: 330 calories - L8: 300 calories - L7: 270 calories - L6: 240 calories - L5: 210 calories (median CrossFit partnership) - L4: 180 calories - L3: 150 calories - L2: 120 calories - L1: <120 calories (scaled movements, frequent rest) Recap: L10 = 360+ calories, L5 = 210 calories, L1 = 120 calories

Modality Profile

Pull-Up and Box Jump are gymnastics (bodyweight movements), Bike is monostructural (cyclical cardio), and Devil Press is weightlifting (dumbbell movement with external load). With 4 movements total: 2 gymnastics (50%), 1 monostructural (25%), 1 weightlifting (25%).