Workout Description

Why This Workout Is Medium

225/155 back squats are moderately heavy but 10 reps across 3 rounds (30 total) is manageable volume. Jumping lunges add leg fatigue and elevate heart rate, but they're bodyweight and serve as a natural transition. The limiting factor is leg endurance — quads accumulate fatigue across rounds — but the low rep count and built-in barbell setup time provide partial recovery. Most average CrossFitters can complete as prescribed in 10-15 minutes.

Benchmark Times for Michael Ragusa

• Elite: <2:50
• Advanced: 3:15-3:40
• Intermediate: 4:10-4:45
• Beginner: >9:15

Training Focus

This workout develops the following fitness attributes:

• Strength (7/10): 225/155 lb back squats represent a significant load for most athletes, demanding substantial lower body strength production. This is the primary stimulus, pushing well above moderate loading thresholds.
• Stamina (6/10): 30 total back squats at heavy load plus 30 jumping lunges across three rounds creates meaningful muscular endurance demand in the legs, requiring sustained lower body output throughout the workout.
• Flexibility (5/10): Back squats require adequate hip, ankle, and thoracic mobility. Jumping lunges demand hip flexor flexibility and dynamic range of motion. Moderate mobility demands throughout both movements.
• Power (5/10): Jumping lunges introduce an explosive plyometric element requiring lower body power. Heavy back squats demand force production but are more strength-focused. The combination creates a moderate power stimulus.
• Endurance (4/10): Three rounds of moderate volume creates some cardiovascular demand, but the heavy loading and short duration limit sustained aerobic output. Rest between sets is likely needed, reducing true endurance stimulus.
• Speed (3/10): For time format encourages urgency, but heavy back squats limit cycling speed significantly. Transitions between movements are minimal. Pacing is dictated by load rather than movement speed.

Movements

• Back Squat
• Jumping Lunge

Scaling Options

Weight: Reduce back squat to 60-70% of Rx (135-155 lbs for men / 95-105 lbs for women) or to a load you can confidently move for 10 reps with solid mechanics. Movement substitutions: Replace back squats with goblet squats or front squats at a lighter load. Replace jumping lunges with alternating reverse lunges (no jump) to reduce impact and coordination demand. Volume: Reduce to 2 rounds or drop reps to 7 back squats and 7 jumping lunges per round if the athlete is newer or managing lower body fatigue or injury.

Scaling Explanation

Scale the weight if you cannot perform at least 12-15 unbroken back squats at the prescribed load in a fresh state — the workout should feel challenging but not like a max-effort grind on every set. Scale the jumping lunges to stationary lunges if you have knee issues, limited coordination, or are newer to plyometric movements. The goal is to keep moving with minimal rest and finish in the 6-12 minute window. If an athlete is consistently taking 2+ minute breaks between movements, the load or volume is too high. Prioritize movement quality over load — a heavy squat with a caved knee or rounded back is never worth the number on the bar.

Intended Stimulus

This is a short-to-moderate sprint effort targeting lower body strength-endurance, ideally completed in 6-12 minutes. The combination of heavy back squats and explosive jumping lunges creates a powerful one-two punch — loading the legs under significant barbell weight, then immediately demanding fast-twitch output and coordination. The primary challenge is muscular endurance and the ability to maintain squat mechanics under fatigue. Expect serious quad and glute burn as the rounds accumulate.

Coach Insight

The back squat weight is the limiting factor here — treat it with respect. Set up your bar before the clock starts and keep transitions tight. For the squats, consider breaking into two sets of 5 (5+5) rather than grinding through 10 unbroken, especially in rounds 2 and 3. Brace hard, keep your chest up, and drive through your heels. For jumping lunges, stay controlled — land softly with your front knee tracking over your toe and avoid letting your back knee crash into the floor. A common mistake is rushing the jumping lunges after squats when your legs are already burning, which leads to sloppy landings and potential knee strain. Pace round 1 conservatively — if you go unbroken on squats in round 1 and blow up in round 2, you've lost the workout. Aim for consistent splits across all three rounds.

Benchmark Notes

Three rounds of 10 back squats at 225/155 lb from a rack and 10 jumping lunges. 225 lb is about 70% of an average athlete's max. L5 (4:45-5:25) squats in two sets. L10 (under 2:50) squats unbroken.

Modality Profile

Two movements: Back Squat is a barbell/weightlifting movement (W), and Jumping Lunge is a bodyweight gymnastics movement (G). 1 W + 1 G = 50/50 split.

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