Workout Description

Why This Workout Is Medium

While 40 minutes seems daunting, the partner format provides built-in rest periods during spotting and transitions. The 1K row is moderate cardio, DB bench press allows manageable loads with safety, and strict pull-ups are fundamental movements. The AMRAP structure lets athletes pace themselves rather than forcing intensity. Most average CrossFitters can complete this as prescribed, though volume accumulation over 40 minutes will create moderate fatigue.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Max rep sets of DB bench press and strict pull-ups will exhaust upper body muscular endurance, especially with minimal rest between partner efforts.
• Endurance (7/10): 40-minute AMRAP with rowing and continuous upper body work creates significant cardiovascular demand and tests aerobic capacity throughout the extended duration.
• Strength (6/10): 50/35lb dumbbells and strict pull-ups require moderate strength levels, though not maximal loads, making it more strength-endurance focused.
• Speed (4/10): Partner format allows some recovery, but maintaining consistent output over 40 minutes requires smart pacing and efficient transitions between exercises.
• Flexibility (3/10): Rowing requires hip hinge mobility, bench press needs shoulder range, and pull-ups demand overhead mobility, but nothing extreme.
• Power (2/10): Rowing has some power component, but max rep sets emphasize grinding through fatigue rather than explosive movement patterns.

Movements

• Row
• Dumbbell Bench Press
• Strict Pull-Up

Benchmark Notes

This is a 40-minute partner AMRAP with rowing and max rep strength/gymnastics work. Breaking down the components: 1) Both partners complete 1K row together (4-5 minutes per cycle for recreational, 3-4 minutes for elite), 2) Partner A performs max DB bench press 50/35 while B spots, 3) Partner B performs max DB bench press while A spots, 4) Partner A performs max strict pull-ups, 5) Partner B performs max strict pull-ups. The cycle then repeats. For the rowing portion, elite teams will complete 1K in 3:00-3:30, intermediate teams in 4:00-4:30, and recreational teams in 5:00-6:00. The DB bench press at 50/35 lbs allows for high rep sets - elite athletes can achieve 25-35 reps per set when fresh, intermediate 15-25 reps, recreational 8-15 reps. Strict pull-ups will see similar patterns but with more dramatic fatigue - elite starting at 15-25 reps, intermediate 8-15 reps, recreational 3-8 reps. Over 40 minutes, elite teams should complete 4-5 full cycles, accumulating roughly 400-500 total reps across all movements. Intermediate teams will complete 3-4 cycles for 280-360 total reps. Recreational teams will complete 2-3 cycles for 160-240 total reps. The partnership format adds coordination overhead but also allows for active recovery during partner's work. Fatigue will significantly impact later cycles, with DB bench press dropping 20-30% and strict pull-ups dropping 40-50% by the final rounds. Final targets: L10: 480+ reps, L5: 280 reps, L1: 120 reps.

Modality Profile

Three movements across all modalities: Row (monostructural cardio), Dumbbell Bench Press (weightlifting with external load), and Strict Pull-Up (gymnastics bodyweight movement). Equal distribution with slight rounding to W.