Workout Description

Why This Workout Is Hard

This partner workout combines high cardio volume (420+ calories total) with continuous synchronous movements requiring coordination and pacing compromise. The alternating bike/row pattern prevents full recovery while synchro movements force athletes to match their partner's pace, often slowing stronger athletes. Seven rounds of 50-rep synchro movements under accumulated fatigue creates significant challenge. Most will need movement modifications and expect 35-45 minute duration with substantial cardiovascular and muscular endurance demands.

Benchmark Times for WOD

• Elite: <18:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-26:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of repetitive movements (350 total synchro reps plus cardio) tests muscular endurance across multiple muscle groups.
• Endurance (8/10): Continuous cardio machines and synchronized movements create sustained cardiovascular demand throughout the workout with minimal rest periods.
• Speed (6/10): Partner synchronization creates pacing constraints, requiring coordination and timing rather than pure individual speed cycling.
• Power (5/10): Power snatches and box jumps provide explosive elements, but volume and synchronization requirements moderate the power output.
• Flexibility (4/10): Box jumps, power snatches, goblet squats, and sit-ups require moderate mobility and range of motion demands.
• Strength (3/10): Primarily bodyweight and light dumbbell movements with minimal maximal strength requirements, focusing more on endurance strength.

Movements

• Air Bike
• Dumbbell Goblet Squat
• Push-Up
• Burpee
• Sit-Up
• Dumbbell Snatch
• Box Jump
• Row

Benchmark Notes

This is a partner workout with alternating cardio segments and synchronized bodyweight movements. I'll break it down by analyzing the cardio work and synchro movements separately, then account for partner coordination overhead. Cardio Analysis: - Total calories per person: 6 segments of 20-25 cals = ~135 calories - Fresh pace: 20 cals bike ~35-45 sec, 25 cals row ~45-55 sec - With fatigue across 6 rounds: Round 1-2 at base pace, Rounds 3-4 +15%, Rounds 5-6 +25% - Total cardio time per person: ~420-480 sec for elite, 600-720 sec for recreational Synchro Movement Analysis: - 6 movements × 50 reps each = 300 total synchro reps - Box jumps: 1.5-2 sec/rep when synchro → 75-100 sec - DB power snatches: 2.5-3 sec/rep when synchro → 125-150 sec - Goblet squats: 1.5-2 sec/rep when synchro → 75-100 sec - Push-ups: 2-2.5 sec/rep when synchro → 100-125 sec - Sit-ups: 1.5-2 sec/rep when synchro → 75-100 sec - Burpees: 4-5 sec/rep when synchro → 200-250 sec - Total synchro work: 650-825 sec for elite, 900-1200 sec for recreational Partner Coordination Overhead: - Synchronization adds 15-20% time penalty - Transitions between cardio and synchro: 6 transitions × 5-10 sec = 30-60 sec - Communication and pacing adjustments: +10% overall Total Time Calculation: - Elite (L9-L10): 420 cardio + 650 synchro + 15% coordination = ~1080-1200 sec (18-20 min) - Average (L5): 540 cardio + 825 synchro + 20% coordination = ~1560 sec (26 min) - Recreational (L1-L2): 720 cardio + 1200 synchro + 25% coordination = ~2100 sec (35 min) This workout is most similar to longer partner WODs like a scaled version of partner Murph or extended partner chippers. The high volume of synchronized movements with cardio intervals creates significant fatigue accumulation. Final targets: L10: 18:00, L5: 26:00, L1: 35:00

Modality Profile

8 movements total: 4 Gymnastics (Box Jump, Push-Up, Sit-Up, Burpee), 2 Monostructural (Bike, Row), 2 Weightlifting (Dumbbell Power Snatch, Dumbbell Goblet Squat). Rounded to clean percentages.