Workout Description

Why This Workout Is Medium

This partner workout provides built-in recovery while one athlete bikes, preventing excessive fatigue accumulation. The movements are fundamental with moderate loads - KB snatches and swings use manageable weights, T2B requires basic gymnastics skill, and single-unders are accessible. The 36-minute duration spreads volume over time with natural rest periods. While there's some grip fatigue from KB work to T2B, the partner format and movement selection keep this manageable for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): A 36-minute AMRAP with continuous partner work creates massive cardiovascular demand, especially with the sustained bike intervals between movement circuits.
• Stamina (8/10): High-volume kettlebell work, toes-to-bar, and swings will exhaust grip and posterior chain stamina over the extended time domain.
• Power (7/10): Kettlebell snatches are highly explosive, and maintaining power output on swings and bike intervals is crucial for performance.
• Flexibility (6/10): Kettlebell snatches demand good shoulder mobility, while toes-to-bar requires significant hip and shoulder flexibility for proper execution.
• Speed (6/10): Partner format demands efficient transitions and maintaining cycling speed on movements to maximize bike calories during switches.
• Strength (4/10): Moderate kettlebell loads and bodyweight movements require decent strength but not maximal force production capabilities.

Movements

• Single Under
• Air Bike
• Kettlebell Swing
• Toes-to-Bar
• Kettlebell Snatch
• Double-Under

Benchmark Notes

This is a 36-minute partner AMRAP where Partner A completes a circuit (9/9 Alt KB Snatch, 15 T2B, 21 KB Swings, 27 SU/DU) while Partner B bikes, then they switch. The score is total bike calories accumulated by both partners. Breaking down Partner A's circuit: 9+9 KB snatches (18 total) at ~2 sec each = 36 sec, 15 T2B at ~2 sec each = 30 sec, 21 KB swings at ~1.5 sec each = 32 sec, 27 single-unders at ~0.5 sec each = 14 sec. Fresh circuit time = ~112 sec (~1:52). With transitions and fatigue, realistic circuit times will be 2:00-2:30 for elite, 2:30-3:30 for intermediate, 3:30-5:00+ for beginners. This means Partner B gets 2:00-5:00+ of continuous biking per switch. In 36 minutes, elite teams will complete ~18 switches (9 per partner), intermediate teams ~12-15 switches, beginners ~7-10 switches. Bike calorie rates: Elite sustained ~20 cal/min, intermediate ~15 cal/min, beginners ~10-12 cal/min. With the switching pattern: - Elite: 9 bike sessions × 2:00 avg × 20 cal/min = ~360 calories - Intermediate: 7 bike sessions × 3:00 avg × 15 cal/min = ~315 calories - Beginners: 5 bike sessions × 4:00 avg × 12 cal/min = ~240 calories No direct anchor matches this format, but using Fight Gone Bad (3 rounds, 5 stations, total reps) as reference where L10 = 430-500 reps, L5 = 300-340 reps, L1 = 180-220 reps. This workout has similar partner-based intensity with calorie accumulation. Final targets: L10 = 360 cal, L5 = 240 cal, L1 = 120 cal