Workout Description
Why This Workout Is Medium
This is a 6-station circuit with 25 sec work/20 sec rest (45 sec total per station). The loads are light (15lb DB, 53lb KB, 26lb KB), and movements are fundamental with no complex skills. The work-to-rest ratio provides adequate recovery between stations. While 6 rounds creates fatigue accumulation, the light weights and built-in rest prevent this from becoming challenging for an average CrossFitter. Total time ~27 minutes. Most athletes complete as prescribed without scaling.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High-rep cycling through six stations with short rest periods challenges muscular endurance across upper body, lower body, and core. Fatigue accumulates significantly by final rounds.
- Speed (8/10): 25-second work intervals with only 20-second rest force rapid movement cycling and minimal transition time. Quick transitions between six stations are essential for maximizing reps.
- Endurance (7/10): Six rounds of 25-second work intervals with minimal rest creates sustained cardiovascular demand. The varied movements prevent complete recovery, maintaining elevated heart rate throughout the 6-minute workout.
- Power (6/10): Burpees, shuttle sprints, and clean movements demand explosive effort. However, fatigue and short work windows limit true power output by later rounds.
- Strength (4/10): Moderate loads (15lb DB, 53lb KB, 26lb KB) with high-rep schemes emphasize strength-endurance rather than maximal force. Insufficient load or volume for pure strength development.
- Flexibility (3/10): Movements require basic mobility: overhead pressing, deadlifting, burpees, and shoulder taps. No extreme ranges of motion demanded; standard CrossFit movement patterns.
Movements
- Shuttle Run
- Kettlebell Deadlift
- Burpee Over Dumbbell
- Dumbbell Clean & Press
- Plank Shoulder Tap
- Kettlebell Clean
Modality Profile
6 movements total: Dumbbell Clean & Press (W), Kettlebell Deadlift (W), Burpee Over Dumbbell (G+W, counted as G), Kettlebell Clean (W), Plank Shoulder Tap (G), Shuttle Run (M). Breakdown: 2 gymnastics movements (33%), 1 monostructural movement (17%), 3 weightlifting movements (50%).
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Six rounds of 25-second work intervals with minimal rest creates sustained cardiovascular demand. The varied movements prevent complete recovery, maintaining elevated heart rate throughout the 6-minute workout. |
| Stamina | 8/10 | High-rep cycling through six stations with short rest periods challenges muscular endurance across upper body, lower body, and core. Fatigue accumulates significantly by final rounds. |
| Strength | 4/10 | Moderate loads (15lb DB, 53lb KB, 26lb KB) with high-rep schemes emphasize strength-endurance rather than maximal force. Insufficient load or volume for pure strength development. |
| Flexibility | 3/10 | Movements require basic mobility: overhead pressing, deadlifting, burpees, and shoulder taps. No extreme ranges of motion demanded; standard CrossFit movement patterns. |
| Power | 6/10 | Burpees, shuttle sprints, and clean movements demand explosive effort. However, fatigue and short work windows limit true power output by later rounds. |
| Speed | 8/10 | 25-second work intervals with only 20-second rest force rapid movement cycling and minimal transition time. Quick transitions between six stations are essential for maximizing reps. |
6 rounds: 25 sec work, 20sec rest: station 1: db clean and press @15lb station 2: kb deadlift @53lb 3: burpee over db 4: kb clean @26lb 5: shoulder taps 6: shuttle sprints
A grindy aerobic engine builder — sustainable pace with clean transitions, not a sprint.
Pace your first round 5–10s slower than feels easy. Break the gymnastics before failure — small sets save big time across rounds.
Reduce the barbell load to maintain unbroken sets on the cleans. Sub jumping pull-ups or banded for HSPU.