Workout Description

Why This Workout Is Hard

For the average CrossFit athlete, 2018 Lunging Worm is Hard because Worm Walking Lunge and Worm Thruster meet a roughly 16:00 work domain. The movements interfere through repeated grip, trunk, leg, or overhead fatigue, and there is little built-in recovery, so local fatigue compounds across movements. Many average athletes will need to scale at least one limiter. The team total score also requires coordinated team pacing.

Benchmark Times for 2018 Lunging Worm

• Elite: <5:16
• Advanced: 6:27-7:27
• Intermediate: 8:30-9:29
• Beginner: >15:25

Training Focus

This workout develops the following fitness attributes:

• Power (7/10): Worm Thruster and Burpee Over the Worm drive a 0.7 power score through repeated explosive extension and fast force production.
• Stamina (6/10): The repeated work around Worm Walking Lunge and Worm Thruster scores 0.6 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
• Speed (6/10): The 16:00 scoring window and 3 movements score 0.6 for speed; success rewards repeatable cycling, decisive transitions, and appropriately aggressive pacing.
• Strength (5/10): The shared Worm scores 0.5 for strength because every athlete must coordinate force against an external implement. Repeated lunges and thrusters test loaded strength without becoming a maximum-load event.
• Endurance (3/10): 2018 Lunging Worm scores 0.3 for endurance because its 16:00 domain creates cardiovascular demand through sustained output. Breathing supports repeatable work, but pure aerobic capacity is not the only limiter.
• Flexibility (3/10): Worm Walking Lunges create a 0.3 flexibility demand: efficient hip, ankle, and overhead range matters, but mobility supports synchronized positions rather than serving as the sole test.

Movements

• Worm Walking Lunge
• Worm Thruster
• Burpee Over the Worm

Scaling Options

Reduce total reps or rounds to roughly 70-80% while preserving movement order.

Scaling Explanation

Choose options that keep the athlete working in the moderate-duration domain and capable of meaningful progress inside the 16:00 cap. Preserve the primary challenge of Worm Walking Lunge and Worm Thruster, not the exact Rx load or skill at the expense of intensity.

Intended Stimulus

2018 Lunging Worm is intended as a moderate-duration test centered on Worm Walking Lunge and Worm Thruster. Athletes should sustain the fastest repeatable output that preserves the prescribed standards, letting breathing and local fatigue build without turning early aggression into failed reps or long stops.

Coach Insight

Start at a pace you can repeat through the middle of the workout, and break Worm Walking Lunge and Worm Thruster before technique or cadence collapses. Keep transitions deliberate and short; save the final acceleration for the last round or station. Agree on handoffs and shared-work standards before starting so transitions do not erase planned pacing.

Benchmark Notes

L5 is anchored near 9:29 for an average Rx athlete, allowing realistic set breaks and transitions around Worm Walking Lunge and Worm Thruster. L10 targets 4:33 with deliberate pacing, near-unbroken skill work, and minimal transition loss.

Modality Profile

Counting each unique movement once, G includes Burpee Over the Worm, while W includes Worm Walking Lunge and Worm Thruster. Rounded to clean percentages, that produces G 30%, M 0%, and W 70%.

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