Workout Description

Why This Workout Is Medium

While 40 minutes seems long, the partner relay format provides built-in recovery time - when your partner works, you rest. The movements are fundamental (row, lunges, pull-ups, sprint) with moderate loading. The weighted pull-ups will be the limiting factor, but athletes can scale reps based on ability. The continuous nature prevents it from being Easy, but the rest periods and manageable loads keep it from being Hard.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of weighted pull-ups, walking lunges, and carries over 40 minutes will exhaust upper body and core stamina significantly.
• Endurance (8/10): 40-minute AMRAP with continuous partner relay format creates significant cardiovascular demand, though rest periods between partner turns provide some recovery.
• Strength (6/10): Weighted strict pull-ups with 20/14lb medicine ball and overhead lunges demand considerable absolute and relative strength throughout.
• Speed (5/10): Partner relay format encourages fast transitions and sprint efforts, but pacing becomes critical over 40-minute duration.
• Flexibility (4/10): Walking lunges and overhead carries require good hip, shoulder, and thoracic mobility, especially maintaining overhead position.
• Power (3/10): 50ft sprints with medicine ball provide some explosive demand, but most movements are strength-endurance focused rather than power.

Movements

• Row
• Walking Lunge
• Strict Pull-Up
• Sprint

Scaling Options

Reduce medicine ball to 14/10 lbs or use no weight. Sub assisted pull-ups with band or feet-supported negatives. Row 75m instead of 100m. Reduce walking lunge distance to 25ft. For sprints, carry medicine ball at waist level instead of various positions. Consider 30-minute time cap for newer athletes.

Scaling Explanation

Scale if you cannot perform 3+ strict pull-ups unweighted or if medicine ball overhead compromises walking lunge form. Priority is maintaining movement quality and work capacity over 40 minutes. Target 8-12 rounds total per team. If completing fewer than 6 rounds, reduce weight or distance to maintain intended training effect.

Intended Stimulus

Long aerobic-anaerobic mixed modal endurance workout lasting 40 minutes. Primary focus on oxidative capacity with glycolytic bursts during sprints. Tests sustained power output, grip strength endurance, and mental fortitude. Partner format allows for active recovery between efforts while maintaining high intensity.

Coach Insight

Plan 4-6 minute work intervals with 4-6 minute rest as your partner works. Pace the row at 70-80% effort to preserve grip and legs for lunges. Keep medicine ball close to body overhead during lunges - use core, not just arms. On weighted pull-ups, prioritize singles or doubles early to accumulate volume before grip fails. Sprint should be all-out effort - medicine ball at chest level for speed. Focus on smooth handoffs and quick transitions between partners.

Benchmark Notes

This is a 40-minute AMRAP partner relay where score = weighted pull-ups completed. Each partner alternates through: 100m Row (20-30 sec) + 50ft Walking Lunges w/ Med Ball OH (25-35 sec) + MAX Weighted Pull-Ups + 50ft Sprint w/ Med Ball (8-12 sec). The weighted pull-ups are the scoring movement where partners go to failure each round. Round breakdown: Round 1-2 (fresh): 8-12 weighted pull-ups per turn. Round 3-4: 6-10 reps (grip fatigue from rowing). Round 5-6: 5-8 reps (cumulative fatigue). Round 7+: 3-6 reps (significant fatigue). Each complete cycle takes 60-90 seconds including transitions. In 40 minutes, elite athletes complete 12-15 cycles (24-30 turns), intermediate 8-12 cycles (16-24 turns), beginners 6-10 cycles (12-20 turns). Elite athletes maintain higher rep counts longer due to superior strength endurance. Total weighted pull-ups: Elite 120-150, Advanced 90-120, Intermediate 60-90, Beginners 30-60.

Modality Profile

Four movements total: Row and Sprint are monostructural cardio (50%), Walking Lunge and Strict Pull-Up are bodyweight gymnastics movements (50%). However, since there are 2 monostructural vs 2 gymnastics movements, this breaks down to M: 50%, G: 50%, W: 0%. Adjusted to include the slight weighting: M: 50%, G: 25%, W: 25% due to the mix of movement types.