Workout Description

Why This Workout Is Medium

While this workout uses all bodyweight movements, the combination of 5 rounds with 38 reps per round creates moderate metabolic fatigue. The leg-dominant movements (lunges, squats, burpees) compound each other, but the sit-ups provide brief recovery. The 250m runs bookend the workout but aren't long enough to be a major factor. Most CrossFitters can complete this in 12-15 minutes at a steady pace.

Benchmark Times for Hey Buddy

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High-volume bodyweight movements across five rounds test muscular endurance, particularly in the legs through lunges, squats, and burpees.
• Endurance (6/10): The combination of running bookends and five rounds of bodyweight movements creates moderate cardiovascular demand, requiring sustained aerobic output throughout the workout.
• Speed (5/10): Quick transitions between movements and maintaining a steady pace through the rounds is key to performance.
• Flexibility (4/10): Lunges and burpees require moderate hip and ankle mobility, while proper squat depth demands reasonable range of motion.
• Power (3/10): Burpees provide some explosive elements, but most movements are controlled and steady-state rather than power-focused.
• Strength (2/10): Exclusively bodyweight movements make this a low strength demand workout, focusing more on endurance than maximal force production.

Movements

• Run
• Lunge
• Air Squat
• Sit-Up
• Burpee

Scaling Options

Reduce total rounds to 3 or 4 for beginners. Modify lunges to walking lunges or stationary lunges with hand support. Replace full burpees with step-back burpees or burpees without push-ups. Scale sit-ups to crunches or V-ups if needed. Reduce run distance to 200m or substitute with 1-minute row/bike. For advanced athletes, add weight vest or make lunges alternating jumping lunges.

Scaling Explanation

Scale if you cannot maintain proper form on bodyweight movements when fatigued or if burpees cause shoulder/wrist pain. Target completion time is 12-18 minutes - scale up or down to hit this window. Prioritize consistent movement patterns over speed. If rounds are taking more than 4 minutes, reduce volume to maintain intended stimulus. The goal is steady, sustainable effort throughout all rounds.

Intended Stimulus

Moderate-length metabolic conditioning workout targeting the glycolytic and oxidative energy systems, typically lasting 12-18 minutes. The focus is on lower body endurance and core stability with a moderate cardiovascular demand. The bodyweight movements create a steady but manageable accumulation of fatigue.

Coach Insight

Start the runs at a sustainable pace - they're bookends, not sprints. During the rounds, maintain a steady rhythm on the bodyweight movements. Break up burpees early (4/4) before fatigue sets in. Keep transitions quick between movements. Common pitfalls include rushing the first two rounds then hitting a wall, or taking too much rest between exercises. Aim for consistent round times rather than fast-slow-slow-slow-fast.

Benchmark Notes

This workout is most similar to Annie (50-40-30-20-10 double-under + sit-up) in terms of volume and movement patterns, though slightly shorter. Breaking it down: Buy-in 250m Run: 45-60 seconds 5 Rounds: - 10 Lunges: ~15 sec/round (1.5 sec per rep) - 10 Air Squats: ~15 sec/round (1.5 sec per rep) - 10 Sit-Ups: ~15 sec/round (1.5 sec per rep) - 8 Burpees: ~28 sec/round (3.5 sec per rep) Transitions between movements: ~5 sec x 3 per round = 15 sec/round Fatigue multipliers: - Rounds 1-2: 1.0x - Rounds 3-4: 1.2x - Round 5: 1.3x Cash-out 250m Run: 50-70 seconds (slightly slower due to fatigue) Base time per round (fresh): 88 seconds Total with fatigue progression and transitions: Round 1: 88s Round 2: 88s Round 3: 106s Round 4: 106s Round 5: 114s Total: ~550 seconds for main work + ~110 seconds for runs = 660 seconds for L5 athlete Scaling from Annie benchmark (L10: 300-360s, L5: 480-600s, L1: 780-960s), this workout should be about 15-20% faster due to lower volume. Final targets: L10 (Elite): 300 seconds (5:00) L5 (Intermediate): 540 seconds (9:00) L1 (Beginner): 900 seconds (15:00)

Modality Profile

Of the 5 movements: Run (M), Lunge (G), Air Squat (G), Sit-Up (G), Burpee (G). 4 movements are Gymnastics (bodyweight), 1 is Monostructural (cyclical cardio), and 0 are Weightlifting. 4/5 = 80% G, 1/5 = 20% M.

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