Workout Description
Why This Workout Is Medium
E2:30 x 10 intervals of 245lb back squats (moderate load for average athlete) with built-in 2:30 rest between rounds creates favorable work-to-rest ratio. The accessory work (GHD/ring T2B, hamstring curls, hollow rocks, flutter kicks) is low-skill, low-intensity supplemental work that doesn't compound fatigue. Total workout time ~25-30 minutes. While 245lb squats require focus, the extended recovery windows and non-interfering accessories prevent significant fatigue accumulation. Average CrossFitter completes as prescribed without scaling.
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): 10 reps of back squat at 245 lbs repeated every 2:30 for 10 rounds, plus accessory work, demands sustained muscular output and leg endurance.
- Strength (7/10): Back squat at 245 lbs represents moderate-to-heavy loading requiring significant force production, though not maximal effort single reps.
- Flexibility (6/10): Back squat, GHD sit-ups, ring T2B, hamstring curls, and hollow rocks all demand substantial hip, shoulder, and spinal mobility.
- Endurance (4/10): E2:30 EMOM format with moderate work intervals and built-in recovery reduces continuous cardiovascular demand compared to AMRAP or For Time formats.
- Speed (4/10): EMOM structure provides fixed pacing with built-in rest. Transitions between movements matter but aren't sprint-paced cycling.
- Power (3/10): Primarily strength-endurance focused; back squats are controlled movements. Minimal explosive demand except potentially in ring T2B transitions.
Movements
- Toes-to-Rings
- Back Squat
- Flutter Kick
- Machine Leg Curl
- General Mobility
- GHD Sit-Up
- Hollow Rock
Modality Profile
Back Squat (W), GHD Sit-ups (G), Ring T2B (G), Hamstring Curls (W), Hollow Rock (G), Flutter Kick (G). Total: 5 Gymnastics movements, 2 Weightlifting movements. Percentage: G=60%, W=40%, M=0%
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 4/10 | E2:30 EMOM format with moderate work intervals and built-in recovery reduces continuous cardiovascular demand compared to AMRAP or For Time formats. |
| Stamina | 7/10 | 10 reps of back squat at 245 lbs repeated every 2:30 for 10 rounds, plus accessory work, demands sustained muscular output and leg endurance. |
| Strength | 7/10 | Back squat at 245 lbs represents moderate-to-heavy loading requiring significant force production, though not maximal effort single reps. |
| Flexibility | 6/10 | Back squat, GHD sit-ups, ring T2B, hamstring curls, and hollow rocks all demand substantial hip, shoulder, and spinal mobility. |
| Power | 3/10 | Primarily strength-endurance focused; back squats are controlled movements. Minimal explosive demand except potentially in ring T2B transitions. |
| Speed | 4/10 | EMOM structure provides fixed pacing with built-in rest. Transitions between movements matter but aren't sprint-paced cycling. |
E2:30 x 103 back squat 245Alt 10 GHD or 10 ring T2BHamstring curlsHollow rockFlutter kick Other stuff