Workout Description

Why This Workout Is Medium

This workout combines moderate loads with decreasing rep schemes, creating a manageable challenge. The ascending percentages (65-80%) balance with descending reps (20-5), preventing excessive fatigue accumulation. Burpees add cardiovascular stress but the rep scheme provides natural breaks. Most CrossFitters can complete this in 8-12 minutes, with the push press weight being submaximal enough to maintain form throughout.

Benchmark Times for Leonard Ragaglia

• 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 (8/10): High volume of shoulder-intensive work combined with full-body burpees tests muscular endurance, particularly in the pushing muscles and core.
• Endurance (7/10): The descending rep scheme with burpees creates significant cardiovascular demand, requiring sustained effort through multiple rounds without prescribed rest.
• Power (7/10): Push press is an explosive movement, and maintaining power output becomes challenging as fatigue accumulates and weight increases.
• Strength (6/10): Progressive loading from 65% to 80% of 1RM in push presses provides moderate strength stimulus, especially in later sets.
• Speed (6/10): Quick transitions between movements and fast burpee cycling are important, but weight increases naturally control pace.
• Flexibility (4/10): Push press requires overhead mobility, while burpees demand hip flexion and shoulder mobility, but movements aren't extremely technical.

Movements

• Push Press
• Burpee

Scaling Options

Reduce percentages by 5-10% if unable to do sets of 5+ push press unbroken at prescribed weights. Scale burpees to step-back or step-up versions if needed. Alternative rep scheme: 15-12-9-6 with lighter percentages (60-65-70-75%). For beginners, substitute push press with dumbbell versions or strict press at lighter loads. Time cap at 15 minutes.

Scaling Explanation

Scale if unable to maintain sets of 5+ push press or if burpees take more than 3 seconds each. Priority is maintaining power output and proper overhead position - technique should not break down as weight increases. Target time is 8-12 minutes with consistent work rate. Scale load or reps if projected finish time exceeds 15 minutes. Athletes should feel capable of cycling push press in at least sets of 3-4 at heaviest weight.

Intended Stimulus

Moderate-length glycolytic workout (8-12 minutes) with descending rep scheme. Primary focus is maintaining power output while managing increasing load. Tests both strength endurance and cardiovascular capacity. The workout combines heavy upper body pushing with full-body explosive movements, creating significant metabolic stress.

Coach Insight

Break push presses into manageable sets early (sets of 5-7) to avoid shoulder fatigue. Quick but controlled transitions between movements. For burpees, establish consistent rhythm - don't sprint first round. Consider breaking push presses as: 7-7-6, 5-5-5, 5-5, 3-2. Watch for technique breakdown as percentages increase. Rest briefly between movements but keep transitions under 5 seconds.

Benchmark Notes

This workout follows a descending rep scheme with increasing load, similar to Grace but with burpees added. Analysis: 1. Push Press Time Estimates (per rep): - 65% 1RM: 2.0s - 70% 1RM: 2.2s - 75% 1RM: 2.4s - 80% 1RM: 2.6s 2. Movement Breakdown: - 20 Push Press (65%): 40s - 20 Burpees: 70s - 15 Push Press (70%): 33s - 15 Burpees: 53s - 10 Push Press (75%): 24s - 10 Burpees: 35s - 5 Push Press (80%): 13s - 5 Burpees: 18s 3. Transitions & Fatigue: - 7 transitions at 5-10s each: ~45s - Fatigue multiplier on later rounds: 1.2x Base time: ~330s for elite athletes Using Grace (30 C&J) as anchor: - Grace L10: 90-120s - This workout has similar total reps (50) but includes burpees and increasing load - Estimate L10 around 300s (5:00) for men, 360s (6:00) for women Final Targets: Men: - L10: 300s (5:00) - L5: 540s (9:00) - L1: 900s (15:00) Women: - L10: 360s (6:00) - L5: 600s (10:00) - L1: 960s (16:00)

Modality Profile

Burpee is a gymnastics (bodyweight) movement, Push Press is a weightlifting movement. With two movements split across two modalities, this results in a 50/50 split between G and W.

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