Workout Description

Why This Workout Is Medium

While the overhead squats at 95/65 are moderately heavy and toes-to-bar require skill, the partner format provides built-in recovery periods. Partner A gets 2-3 minutes rest during the row while Partner B works, preventing excessive fatigue accumulation. The 500m row acts as active recovery rather than additional stress. Most average CrossFitters can maintain the pace and complete movements as prescribed with this work-to-rest structure.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): 20-minute partner AMRAP with continuous rowing and bodyweight movements creates significant cardiovascular demand with minimal rest periods.
• Stamina (7/10): Repeated overhead squats and toes to bar will challenge upper body and core muscular endurance, especially grip stamina.
• Flexibility (6/10): Overhead squats demand significant ankle, hip, and shoulder mobility. Toes to bar requires hamstring and shoulder flexibility.
• Speed (6/10): Partner format creates urgency to maintain pace. Quick transitions and efficient movement cycling are crucial for maximizing rounds.
• Strength (4/10): 95/65lb overhead squats require moderate strength, while toes to bar demands relative strength for hanging and core control.
• Power (3/10): Some explosive hip drive in overhead squats and kipping motion in toes to bar, but not primarily power-focused.

Movements

• Row
• Overhead Squat
• Toes-to-Bar

Benchmark Notes

This is a 20-minute partner AMRAP with alternating work. Partner A rows 500m while Partner B performs AMRAP of 5 overhead squats (95/65) + 5 toes-to-bar, then they switch roles. I'll analyze this by breaking down the cycle times and estimating total rounds completed. Cycle Analysis: - 500m Row: Elite 85-90 sec, Intermediate 105-120 sec, Recreational 135-150 sec - 5 Overhead Squats (95/65): Elite 12-15 sec, Intermediate 18-22 sec, Recreational 25-30 sec - 5 Toes-to-Bar: Elite 8-12 sec, Intermediate 15-20 sec, Recreational 25-35 sec - Transitions between movements: 3-8 sec per switch The AMRAP partner will complete multiple mini-rounds of OHS+T2B while waiting for the rower. Key insight: the rower sets the pace, so faster rowers allow more AMRAP rounds per cycle. Elite athletes (L9-L10): 500m row in ~85-90 sec, AMRAP partner completes ~8-9 mini-rounds per cycle. With ~13-14 total cycles in 20 minutes = 16-17 total rounds. Intermediate athletes (L5-L6): 500m row in ~110-120 sec, AMRAP partner completes ~10-11 mini-rounds per cycle. With ~10-11 total cycles = 10-12 total rounds. Recreational athletes (L1-L2): 500m row in ~140-150 sec, AMRAP partner completes ~12-13 mini-rounds per cycle. With ~7-8 total cycles = 4-6 total rounds. This workout doesn't match any iconic benchmark exactly, but the partner format and 20-minute duration create a unique pacing challenge. The limiting factor is rowing speed, which determines cycle frequency. Final targets: L10: 16.5+ rounds, L5: 10.5 rounds, L1: 4.5 rounds

Modality Profile

Three movements across all modalities: Row (monostructural cardio), Overhead Squat (weightlifting with barbell), and Toes-to-Bar (gymnastics bodyweight movement). Equal distribution with slight weighting to weightlifting.