Workout Description

Why This Workout Is Medium

While the total volume is significant (120 air squats, 2800m running), the workout's descending rep scheme creates natural rest periods. The running distances increase as squats decrease, allowing partial recovery between rounds. Air squats are manageable even when fatigued, and the 35-minute time cap provides ample time for most CrossFitters to complete without redlining.

Benchmark Times for Combs

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Progressive increase in run distances combined with air squats creates significant cardiovascular demand. The 2800m total running volume heavily tests aerobic capacity.
• Stamina (6/10): 120 total air squats performed in decreasing sets tests leg endurance, while increasing run portions maintain sustained output demands.
• Speed (4/10): Maintaining consistent running pace and efficient transitions between movements is important, but not maximum speed cycling.
• Flexibility (2/10): Basic hip and ankle mobility required for air squats and running. No complex movement patterns or extreme ranges of motion.
• Strength (1/10): Bodyweight squats provide minimal strength stimulus. No external load means strength demands are very low.
• Power (1/10): Workout focuses on steady-state output rather than explosive movements. Air squats and running are not power-dominant movements.

Movements

• Air Squat
• Run

Scaling Options

Beginner option: Reduce total volume (40/30/20 squats, 200/400/800m runs). Intermediate option: Keep squats but scale runs (300/600/1200m). For limited mobility: Reduce squat depth to above parallel or use box for depth gauge. Time cap can be extended to 45 min for newer athletes. Alternative cardio options: Row, bike, ski erg using equivalent work intervals (500m row ≈ 400m run).

Scaling Explanation

Scale if unable to maintain proper squat form through fatigue or if running capacity limits ability to complete distances without walking. Priority is maintaining consistent movement through all rounds - should be able to perform sets of 10+ squats unbroken when fresh. Target completion time is 25-30 minutes for intermediate athletes. Scale to allow steady running pace without extended walking breaks. Better to reduce volume and maintain intensity than struggle through full workout at very low intensity.

Intended Stimulus

Moderate to long aerobic workout (20-30 minutes) with increasing running distances and decreasing squat volume. Primary focus is oxidative energy system development with glycolytic demands during squats. Tests aerobic capacity and leg endurance while managing increasing run distances. Mental challenge comes from longer runs late in workout.

Coach Insight

Start controlled on squats - sets of 20-15 for first round. Run first 400m at conversational pace. Second round break squats into 15-15-10, maintain steady run pace on 800m. Final round can be aggressive on squats (sets of 10-10 or unbroken), but be conservative on 1600m - start at 70% effort and build last 400m if feeling strong. Keep squat depth consistent - break parallel every rep. Common mistake is sprinting early runs and burning out. Quick transitions between movements are free speed.

Benchmark Notes

This workout is a descending rep scheme with increasing run distances. Let's break it down: 1. First Round: - 60 Air Squats: ~90 sec (1.5 sec/rep) - 400m Run: ~90 sec 2. Second Round: - 40 Air Squats: ~70 sec (1.75 sec/rep with fatigue) - 800m Run: ~180 sec 3. Third Round: - 20 Air Squats: ~40 sec (2 sec/rep with fatigue) - 1600m Run: ~400 sec Transitions: ~30 sec total This workout is most similar to Helen (3 rounds with running + other movements) but with longer runs and air squats instead of KB swings/pull-ups. Using Helen's anchor points (L10: 7:30-8:30, L5: 10:30-11:30, L1: 15:00-18:00) and adjusting up for the longer run distances (+25%), we get: Male: L10: ~14:00 (840 sec) L5: ~20:00 (1200 sec) L1: ~30:00 (1800 sec) Female: L10: ~15:30 (930 sec) L5: ~22:00 (1320 sec) L1: ~33:00 (1980 sec)

Modality Profile

Air Squat is a gymnastics (bodyweight) movement, Run is monostructural cardio. With two movements split across two modalities, this results in an even 50/50 split between G and M.