Workout Description
Why This Workout Is Medium
The descending rep scheme (30-28-26 / 20-18-16 / 10-8-6) provides mercy as fatigue accumulates. The Assault Bike is the primary limiter — 54 total calories will spike heart rate significantly each round, and the T2B following AB work creates grip and core interference. However, no heavy loading, manageable T2B volume, a light 60# D-ball carry, and the decreasing structure prevent this from reaching Hard territory for an average CrossFitter.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Massive core volume — 84 sit-ups, 24 T2B, plus 54 total assault bike calories and repeated carries — demands exceptional muscular endurance from hip flexors, abs, and full body.
- Endurance (7/10): Three rounds of 20/18/16 assault bike calories combined with repeated 3:30 d-ball carries create sustained cardiovascular demand across the entire workout, heavily taxing the aerobic system.
- Flexibility (4/10): Toes-to-bar demands active hip flexor and hamstring mobility. Sit-ups and d-ball carry require thoracic and hip extension range, creating moderate overall flexibility demand.
- Speed (4/10): Descending rep scheme rewards consistent cycling and smart transitions. Assault bike and d-ball carry segments reward steady-state pacing over sprinting, moderating the speed demand.
- Strength (3/10): The 60# d-ball carry introduces moderate loading and requires grip and bracing strength, but most movements are bodyweight-dependent rather than maximal force production efforts.
- Power (2/10): Toes-to-bar involves some explosive hip drive, and picking up the d-ball requires brief force production, but the workout is predominantly sustained pacing rather than explosive output.
Movements
- Air Bike
- Farmer Carry
- AbMat Sit-Up
- Toes-to-Bar
Modality Profile
4 movements total: AbMat Sit-Up (G) and Toes-to-Bar (G) = 2 Gymnastics movements (50%); Air Bike (M) = 1 Monostructural movement (25%); Dumbbell Carry (W) = 1 Weightlifting movement (25%). Gymnastics dominates with two bodyweight core/skill movements, while M and W each contribute one movement at equal weight.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Three rounds of 20/18/16 assault bike calories combined with repeated 3:30 d-ball carries create sustained cardiovascular demand across the entire workout, heavily taxing the aerobic system. |
| Stamina | 8/10 | Massive core volume — 84 sit-ups, 24 T2B, plus 54 total assault bike calories and repeated carries — demands exceptional muscular endurance from hip flexors, abs, and full body. |
| Strength | 3/10 | The 60# d-ball carry introduces moderate loading and requires grip and bracing strength, but most movements are bodyweight-dependent rather than maximal force production efforts. |
| Flexibility | 4/10 | Toes-to-bar demands active hip flexor and hamstring mobility. Sit-ups and d-ball carry require thoracic and hip extension range, creating moderate overall flexibility demand. |
| Power | 2/10 | Toes-to-bar involves some explosive hip drive, and picking up the d-ball requires brief force production, but the workout is predominantly sustained pacing rather than explosive output. |
| Speed | 4/10 | Descending rep scheme rewards consistent cycling and smart transitions. Assault bike and d-ball carry segments reward steady-state pacing over sprinting, moderating the speed demand. |
30-28-26Ab mat sit-up20-18-16AA calories10-8-6T2B3:30 d ball carry 60#Crossover symmetry