Workout Description

Why This Workout Is Medium

This workout combines moderate-weight deadlifts (90/60kg is manageable for most), a 400m run providing partial recovery between movements, and high-rep air squats. The 2-round structure keeps total volume reasonable (~36 deadlifts, 800m running, 168 squats). The main challenge is leg fatigue accumulation — deadlifts and squats both tax the posterior/anterior chain — but the run acts as a natural break, preventing this from escalating to Hard.

Benchmark Times for Joseph Windall

• Elite: <7:00
• Advanced: 7:50-8:50
• Intermediate: 9:55-11:10
• Beginner: >20:30

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): 84 air squats and 18 deadlifts per round totaling 168 squats and 36 deadlifts demands significant muscular endurance in the legs, posterior chain, and hips across sustained effort.
• Endurance (6/10): Two 400m runs combined with high-rep movements create meaningful cardiovascular demand. The aerobic system is taxed throughout, though the moderate duration keeps this below pure endurance territory.
• Speed (5/10): For-time format incentivizes efficient pacing and quick transitions between movements. Managing fatigue across two rounds while maintaining movement speed on squats and deadlifts is key to a fast time.
• Strength (4/10): Deadlifts at 90/60 kg are moderate loads requiring real strength engagement but not near maximal. The high rep count shifts the stimulus toward endurance rather than pure force production.
• Flexibility (3/10): Deadlifts require adequate hamstring and hip mobility, while air squats demand basic ankle and hip flexibility. Nothing extreme, but consistent range of motion is needed throughout both rounds.
• Power (2/10): No explicitly explosive movements are programmed. Deadlifts at moderate load could be performed with some hip drive, but the rep scheme favors grinding endurance over power expression.

Movements

• Air Squat
• Deadlift
• Run

Scaling Options

Weight: Reduce deadlift load to 70/47 kg (approximately 75% of Rx) or 60/40 kg for newer athletes. Prioritize a load you can move for sets of 6+ with a strong hinge pattern. Movement substitutions: Replace the run with a 500m row or 1km bike erg if running is limited by injury. Air squats can be reduced to a box squat or goblet squat variation if mobility is a limiting factor. Volume modifications: Reduce to 12 deadlifts, 300m run, and 60 air squats per round for athletes still building aerobic base or barbell capacity. Alternatively, reduce to 1 round for athletes newer to CrossFit or returning from a break.

Scaling Explanation

Scale the deadlift weight if you cannot perform at least 8-10 unbroken reps at Rx load with a neutral spine and strong hip hinge — form breakdown under fatigue is a serious injury risk here. Scale volume if you estimate your finish time will exceed 30 minutes, as the stimulus shifts from conditioning to survival at that point. The goal is to keep moving with purpose throughout — brief, planned breaks are fine, but you should never be standing still for more than 30-45 seconds. Prioritize technique over load every time: a lighter deadlift done well builds more fitness and keeps you healthy long-term. Athletes who are newer to high-rep air squats should also scale reps to avoid excessive soreness that would compromise training in the days ahead.

Intended Stimulus

Moderate time domain effort targeting 15-25 minutes of sustained work. This is a hard, grinding effort — not a sprint, but never comfortable. The combination of a moderate barbell load, aerobic running, and high-rep bodyweight squats creates a full-body conditioning stimulus that taxes both your muscular endurance and cardiovascular engine. The primary challenge is managing fatigue accumulation across two rounds, particularly keeping the deadlifts and air squats from breaking down as your legs and lungs accumulate stress. Expect this to feel like a long, sustained push where pacing discipline separates smart athletes from those who blow up early.

Coach Insight

The biggest mistake athletes make here is going out too hot on round one — especially on the deadlifts and air squats. Treat round one as a controlled investment, not a race. On the deadlifts, aim for 2-3 sets with short, deliberate rest: try 10-8 or 6-6-6, keeping your back flat and hips loaded throughout. Do NOT touch-and-go if your form starts to break — reset each rep if needed. The 400m run is your active recovery between the barbell and the squats, so settle into a strong, controlled pace rather than sprinting. For the 84 air squats, break them early and often — sets of 20-15-15-15-10-9 or similar will feel more manageable than grinding through 40+ unbroken and hitting a wall. Keep your chest up and hit full depth on every rep. In round two, expect the deadlifts to feel significantly heavier — brace hard, breathe at the top, and stay patient. The run in round two is where mental toughness kicks in; push the pace here to set up a strong finish on the final 84 squats.

Benchmark Notes

Two rounds of 18 deadlifts at 90/60 kg, a 400 m run and 84 air squats. L5 (11:10-12:35) takes about 6 minutes a round. L10 (under 7 min) runs near 1:15 and squats unbroken.

Modality Profile

Three movements across all three modalities: Air Squat (Gymnastics - bodyweight), Run (Monostructural - cyclical cardio), Deadlift (Weightlifting - barbell with external load). Each modality gets roughly 33% with Weightlifting rounded up to 34%.

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