Workout Description

Why This Workout Is Medium

While the individual elements are moderately challenging (50/35lb DB C&J, burpees), the partner format provides built-in rest periods that prevent severe fatigue accumulation. The 12-minute time cap keeps total volume manageable. The assault bike calories are low, and alternating arms for DB work prevents local muscle fatigue. Most CrossFitters can maintain consistent pacing throughout.

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): The 12-minute AMRAP with partner rotation creates sustained cardiovascular demand. Burpees and assault bike maintain elevated heart rate throughout each round.
• Speed (7/10): Quick transitions between movements and partner handoffs are crucial. Fast cycling on assault bike affects score significantly.
• Stamina (6/10): Moderate rep scheme but partner rotation allows partial recovery. Combined effects of burpees and dumbbell work challenges local muscular endurance.
• Power (6/10): Dumbbell clean and jerks are explosive movements. Burpees require power to transition from floor to standing repeatedly.
• Flexibility (5/10): Clean and jerk positions demand shoulder mobility and hip flexibility. Burpees require decent range of motion throughout body.
• Strength (4/10): Single-arm dumbbell clean and jerks at moderate loads (50/35 lbs) require decent strength, but not maximal. Burpees add bodyweight demands.

Movements

• Air Bike
• Burpee
• Dumbbell Hang Clean and Jerk

Scaling Options

Level 1 (Intermediate): Reduce DB weight to 35/25 lbs, step-out burpees, 5/3 cal bike. Level 2 (Beginner): DB weight 20/15 lbs, step-out burpees with no push-up, 4/2 cal bike, DB clean to shoulder only (no jerk). For limited overhead mobility: substitute DB push press or strict press. Time domain can be reduced to 8 minutes for newer athletes. Maintain 3 reps per side on DB work to practice unilateral loading.

Scaling Explanation

Scale if unable to maintain proper DB clean and jerk technique for 3 reps per side when fresh, or if burpees take more than 20 seconds per set. Priority is maintaining smooth transitions between movements and proper technique on DB work - especially core stability during unilateral loads. Partners should finish within 15 seconds of each other per round. Target effort is 7/10 RPE during work periods, allowing quick recovery during partner's work.

Intended Stimulus

Moderate-intensity glycolytic workout in 12-minute time domain. Partners allow for built-in rest periods, enabling higher intensity during work periods. Primary focus is on power endurance and asymmetrical loading with single-arm dumbbell work. The combination of full-body (burpees), machine-based (bike), and technical (DB C&J) movements creates varied metabolic demands.

Coach Insight

Partners should establish a consistent transition rhythm - aim for ~45-60 seconds per round. Break burpees into 4-3 if needed to maintain pace. On bike, push hard but avoid redlining as technical DB work follows. For dumbbell work: establish strong rack position, keep core tight for unilateral loading, and control the eccentric on jerks. Common mistakes include rushing transitions, losing midline stability on single-arm work, and inconsistent bike effort. Each partner should complete 6-8 rounds for a competitive score.

Benchmark Notes

Analysis based on Cindy-style AMRAP with partner transitions: 1. Movement breakdown per round: - 7 Burpees: 24-28s (3.5-4s each) - 6/4 cal Assault Bike: 8-12s - 6 DB Hang Clean & Jerks (3 each arm): 18-24s (3-4s each) - Partner transition: 3-5s Total per round: ~55-70s fresh state With partner format, each athlete gets ~30-35s rest while partner works, reducing fatigue accumulation compared to solo work. Cindy anchor (20 min AMRAP) typically yields: - L10: 25-30 rounds - L5: 15-18 rounds - L1: 6-8 rounds Scaling for 12 min partner format (each athlete works ~6 min total): - L10: 12-13 total rounds (6-7 rounds per person) - L5: 8-9 total rounds (4-5 rounds per person) - L1: 4-5 total rounds (2-3 rounds per person) Female adjustment: -0.5 rounds per level due to heavier relative DB weight (35lb vs 50lb) and slightly slower transitions. Final targets (total rounds): Male: L10: 12+, L5: 8, L1: 4 Female: L10: 11.5+, L5: 7.5, L1: 3.5

Modality Profile

Burpee (G), Bike (M), DB Clean and Jerk (W) - Three movements split across all modalities. Weighted slightly toward W since DB Clean and Jerk is a complex weightlifting movement.

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