Workout Description

Why This Workout Is Medium

While 135/95lb is moderate weight and the partner format provides built-in rest between rounds, the 20 rounds of barbell cycling creates significant cumulative fatigue. The 2-mile total running bookends add aerobic demand but aren't excessive. Most average CrossFitters can complete this as prescribed, though the barbell cycling will become challenging in later rounds. The partner rest periods prevent this from reaching Hard difficulty despite the volume.

Benchmark Times for TUDER

• Elite: <25:00
• Advanced: 27:30-30:00
• Intermediate: 35:00-40:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume push-ups and 60 total barbell movements will severely test upper body and posterior chain muscular endurance.
• Endurance (8/10): Two miles of running plus sustained barbell cycling creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Flexibility (6/10): Clean-and-jerks demand good shoulder and hip mobility, front squats require ankle/thoracic mobility, running needs basic hip extension.
• Speed (6/10): Partner format and switching every round creates urgency, requiring quick transitions and sustained pace to minimize total time.
• Power (5/10): Clean-and-jerks are explosive movements, but fatigue and moderate loads reduce power output as workout progresses.
• Strength (4/10): Moderate barbell loads at 135/95 lb require decent strength but aren't maximal effort, especially with fatigue accumulation.

Movements

• Run
• Push-Up
• Deadlift
• Clean and Jerk
• Front Squat

Benchmark Notes

This is a partner workout with significant volume and complexity. Breaking it down by segments: **Opening Mile Run (together):** Using classic 1-mile anchors - L10: 270-300 sec, L5: 390-420 sec, L1: 600-720 sec. Since partners run together, they'll pace to the slower partner, adding 10-15% to individual times. **31 Push-Ups (each):** At fresh state, ~1.5 sec/rep = 47 seconds for elite, but will be broken into sets of 10-8-8-5 with brief rests, totaling ~60-75 seconds for elite athletes. **20 Rounds of Barbell Complex (alternating):** Each partner does 10 rounds of 3 deadlifts + 3 clean-and-jerks + 3 front squats at 135/95 lb. This is similar to a scaled version of DT (which uses 155/105 for 5 rounds). Each round: 9 total reps at moderate load = ~25-30 seconds fresh, but with fatigue building significantly. Rounds 1-3: 25-30 sec, Rounds 4-6: 30-35 sec, Rounds 7-10: 35-45 sec. Total barbell work per person: ~350-400 seconds for elite. Partner rest between rounds helps recovery. **Final 31 Push-Ups + Mile Run:** Push-ups will be significantly slower due to accumulated fatigue (+50% = ~90-110 seconds). Final mile will also be slower (+20-30% = 350-390 seconds for elite). **Total Elite Time:** 300 + 75 + 400 + 110 + 390 = ~1275 seconds (21:15). However, this underestimates transitions, partner coordination, and cumulative fatigue. Adding 20% for these factors gives ~1530 seconds (25:30) for L10. **Scaling to other levels:** L5 athletes will be ~60% slower on barbell work and 40% slower on runs, giving ~2400 seconds (40:00). L1 athletes with scaled weights and longer breaks reach ~3600 seconds (60:00). **Final targets:** L10: 1500 sec (25:00), L5: 2400 sec (40:00), L1: 3600 sec (60:00).

Modality Profile

5 movements total: Push-Up (G), Run (M), Deadlift/Clean and Jerk/Front Squat (W). 1 Gymnastics (20%), 1 Monostructural (20%), 3 Weightlifting (60%)