Workout Description
Why This Workout Is Medium
This workout combines moderate volume with light loading and built-in recovery. The .20 mile elliptical provides active recovery between rounds, and the descending rep scheme (10-8-6-4-2) reduces fatigue accumulation. Burpees are the primary limiter, but 20 reps per round is manageable. Single DB press with champagne bottle is light, and DB pullovers are low-intensity. Total time ~20-25 minutes. Average athletes complete as prescribed with manageable fatigue.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Descending rep scheme (10-8-6-4-2) on burpees and DB presses totals 50 reps each, demanding muscular endurance. Combined with elliptical work, this tests sustained muscular output across multiple rounds.
- Endurance (7/10): Five rounds of 0.2-mile elliptical work provides sustained cardiovascular demand. The repeated aerobic efforts across five rounds challenge aerobic capacity and recovery between efforts.
- Flexibility (6/10): DB pullovers demand shoulder mobility and thoracic extension. Burpees require hip and shoulder range of motion. The pullover stretch component explicitly targets flexibility, making this a moderate mobility demand.
- Speed (5/10): For-time format encourages steady pacing and efficient transitions between elliptical, burpees, and DB work. No built-in rest periods demand consistent cycling, but not sprint-level intensity.
- Strength (4/10): Single DB press with moderate load (champagne bottle) requires some force production but is not maximal strength work. The descending reps and multiple rounds emphasize endurance over heavy loading.
- Power (3/10): Burpees contain explosive elements, but the descending rep scheme and fatigue accumulation reduce power output over time. DB presses are strength-focused rather than explosive, limiting overall power demand.
Movements
- Single-Arm Dumbbell Press
- Burpee
Modality Profile
Elliptical (M), Burpee (G), Single-Arm Dumbbell Press (W), Dumbbell Pullover Stretch (W). Four movements: 1 Gymnastics, 1 Monostructural, 2 Weightlifting = 25% G, 25% M, 50% W
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Five rounds of 0.2-mile elliptical work provides sustained cardiovascular demand. The repeated aerobic efforts across five rounds challenge aerobic capacity and recovery between efforts. |
| Stamina | 8/10 | Descending rep scheme (10-8-6-4-2) on burpees and DB presses totals 50 reps each, demanding muscular endurance. Combined with elliptical work, this tests sustained muscular output across multiple rounds. |
| Strength | 4/10 | Single DB press with moderate load (champagne bottle) requires some force production but is not maximal strength work. The descending reps and multiple rounds emphasize endurance over heavy loading. |
| Flexibility | 6/10 | DB pullovers demand shoulder mobility and thoracic extension. Burpees require hip and shoulder range of motion. The pullover stretch component explicitly targets flexibility, making this a moderate mobility demand. |
| Power | 3/10 | Burpees contain explosive elements, but the descending rep scheme and fatigue accumulation reduce power output over time. DB presses are strength-focused rather than explosive, limiting overall power demand. |
| Speed | 5/10 | For-time format encourages steady pacing and efficient transitions between elliptical, burpees, and DB work. No built-in rest periods demand consistent cycling, but not sprint-level intensity. |
5RFT:.20 mile elliptical 20 burpees10,8,6,4,2 Single DB Press (champagne)10,8,6,4,2 DB Pullover Stretch