Workout Description

Why This Workout Is Medium

While all movements are bodyweight, the combination creates moderate fatigue accumulation. Push-ups become increasingly challenging after hollow rocks tax the core, and reverse lunges add leg fatigue. However, 15 reps per movement allows natural breaks, and 6 rounds is substantial but not overwhelming volume. Most CrossFitters can complete this in 12-15 minutes with some strategic pacing.

Benchmark Times for Stimulus Travel WOD 6

• 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 of push-ups and lunges challenges local muscular endurance, particularly in shoulders, chest, and legs across multiple rounds.
• Endurance (5/10): Six rounds of continuous bodyweight movements creates moderate cardiovascular demand, though the rep scheme allows for natural rest periods between rounds.
• Flexibility (4/10): Reverse lunges demand hip mobility, while hollow rocks require good core control and shoulder/hip flexion range.
• Speed (4/10): Moderate pace management required. Quick transitions help, but movement control is more important than pure speed.
• Strength (3/10): Bodyweight movements require basic strength, with push-ups providing the main strength challenge, especially as fatigue accumulates.
• Power (1/10): Movements are primarily grinding in nature with no explosive components. Focus is on control and position maintenance.

Movements

• Push-Up
• Reverse Lunge
• Hollow Rock

Scaling Options

Push-ups: Scale to elevated surface (box/bench) or knees if unable to maintain hollow body position for 10+ reps. Hollow rocks: Reduce amplitude of movement or hold static hollow position for 3-5 seconds per 'rep'. Lunges: Reduce range of motion by using smaller steps or eliminate knee-touch requirement. Volume option: Reduce to 4-5 rounds or 12 reps per movement. Time cap at 20 minutes.

Scaling Explanation

Scale if unable to perform 15+ push-ups with good form when fresh, or if hollow rocks cause lower back discomfort. Maintaining intensity is important, but movement quality is paramount - especially for hollow rocks and push-ups. Athletes should be able to complete at least 3 rounds unbroken when fresh. Target time domain remains 12-18 minutes after scaling. Focus on quality hollow position and push-up body position over speed.

Intended Stimulus

Moderate-length glycolytic workout targeting muscular endurance and midline stability, typically lasting 12-18 minutes. Primary challenge is maintaining quality movement patterns under accumulating fatigue, particularly in the push-ups and hollow rocks. Energy system focus is mixed glycolytic/oxidative with emphasis on local muscular endurance.

Coach Insight

Break up the push-ups early (sets of 5-8) to maintain quality and avoid form breakdown. Hollow rocks should be crisp and controlled - rushing these compromises core engagement. For lunges, maintain upright torso and control knee tracking. Consider 5-5-5 sets on all movements initially. Fast transitions between movements are key, but don't sacrifice form for speed. Watch for push-up form degradation in later rounds - this is often the limiting factor.

Benchmark Notes

Analysis based on 6 rounds of bodyweight movements: 1. Movement breakdown per round (fresh state): - 15 Reverse Lunges: 15 × 1.5s = 22.5s - 15 Hollow Rocks: 15 × 1.5s = 22.5s - 15 Push-Ups: 15 × 1.5s = 22.5s Base round time: ~67.5s 2. Fatigue multipliers: - Rounds 1-2: 1.0x (67.5s each) - Rounds 3-4: 1.2x (81s each) - Rounds 5-6: 1.3x (88s each) 3. Transitions between movements: 3-5s × 2 per round 4. Set breaks: - Push-ups likely broken into 2-3 sets by round 3 - Additional 5-10s rest per round in later rounds 5. Total calculation: Elite (L10): ~300s / 5:00 - Clean transitions - Minimal breaks - Efficient movement patterns Intermediate (L5): ~540s / 9:00 - More set breaks - Longer transitions - Increased fatigue impact Beginner (L1): ~900s / 15:00 - Multiple breaks per movement - Significant rest between rounds - Form deterioration This workout is most similar to Angie in structure (high-volume bodyweight movements) but shorter in total volume. Using Angie as an anchor but scaling down by ~40% due to reduced volume. Recap: Male L10: 5:00 Male L5: 9:00 Male L1: 15:00 Female L10: 5:30 Female L5: 10:00 Female L1: 16:30

Modality Profile

All three movements (Reverse Lunge, Hollow Rock, Push-Up) are bodyweight/gymnastics movements. Reverse Lunge is a bodyweight leg movement, Hollow Rock is a core bodyweight movement, and Push-Up is a upper body bodyweight movement. With all movements falling under gymnastics, the workout is 100% G.

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