Workout Description

Why This Workout Is Medium

While this has high volume (1000m row, 80 wall balls, etc.), the partner format provides built-in recovery throughout. Synchro movements force pacing and prevent redlining. Weights are moderate for average athletes. The 16-minute cap ensures reasonable intensity without extreme suffering. Movement interference is minimal - no grip-intensive combinations. The partnership element makes this challenging but manageable for most CrossFitters.

Benchmark Times for WOD 1

• Elite: <8:00
• Advanced: 10:00-12:00
• Intermediate: 14:00-16:00
• Beginner: >24:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of synchro movements (80 wall balls, 60 box jumps, 30 S2O, 20 pull-ups) tests muscular endurance across multiple muscle groups.
• Endurance (8/10): 16-minute partner workout with rowing, biking, and continuous movement patterns creates significant cardiovascular demand with minimal rest periods.
• Speed (7/10): Partner format with switching requirements and 16-minute cap demands quick transitions and sustained high pace throughout.
• Power (6/10): Box jumps, wall balls, and S2O all demand explosive hip extension and power production throughout the workout.
• Strength (4/10): Moderate loads in S2O (115/75) and wall balls (20/14) require decent strength but not maximal effort lifting.
• Flexibility (3/10): Wall balls, box jumps, and S2O require moderate shoulder and hip mobility, but nothing extreme for most athletes.

Movements

• Wall Ball
• Single Under
• Air Bike
• Shoulder-to-Overhead
• Box Jump
• Row
• Pull-Up
• Double-Under

Benchmark Notes

This is a partner workout with multiple movements and equipment transitions. Breaking down by segment: 1000m Row (switching every 250m): Elite teams ~3:00-3:30, recreational ~4:30-5:30. Partner switching adds 10-15 seconds total. 80 Synchro Wall Balls: Each partner does 40 reps simultaneously. Elite pairs ~2:30-3:00 (3.5-4 sec/rep including sync), recreational ~4:30-5:30. 60 Synchro Box Jumps: 30 per person. Elite ~1:30-2:00, recreational ~3:00-4:00. 40 Cal Bike (switching every 10): Elite ~2:00-2:30, recreational ~3:30-4:30. 30 Synchro S2O: 15 per person at moderate load. Elite ~2:00-2:30, recreational ~4:00-5:00. 20 Synchro Pull-ups: 10 per person. Elite ~45-60 sec, recreational ~2:00-3:00. 100 Double Unders/Singles: Elite teams ~1:00-1:30, recreational ~2:30-4:00. Adding transition times (30-45 seconds total) and fatigue multipliers (15-25% increase in later movements), plus synchronization challenges. No direct anchor match, but this resembles a longer chipper format. Elite teams (L9-L10): 8-10 minutes, Average teams (L5): 16 minutes (at time cap), Recreational teams (L1-L2): 20-24 minutes. The 16-minute time cap significantly affects scoring, with many teams hitting the cap. Final targets: L10: 8:00, L5: 16:00 (time cap), L1: 24:00.

Modality Profile

8 movements total: 3 Gymnastics (Box Jump, Pull-Up, Double-Under/Single Under), 2 Monostructural (Row, Bike), 3 Weightlifting (Wall Ball, Shoulder-to-Overhead). Rounded to nearest percentage for balanced distribution.