Workout Description

Why This Workout Is Medium

This workout combines moderate skill (toes to bar) with aerobic capacity work in a manageable format. The 30-second cap on T2B prevents excessive grip fatigue, while 60 seconds rest allows adequate recovery between rounds. Most average CrossFitters can perform 4 T2B in 30 seconds and maintain bike output across 8 rounds. The work-to-rest ratio (1:2) and movement pairing create steady but sustainable intensity without overwhelming fatigue accumulation.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume toes to bar combined with max calorie bike efforts over multiple rounds heavily taxes grip strength and core muscular endurance.
• Endurance (7/10): Eight rounds of 30-second intervals with 60-second rest creates significant cardiovascular demand, testing aerobic capacity and recovery between efforts.
• Flexibility (6/10): Toes to bar demands significant shoulder mobility, hip flexion, and thoracic extension to achieve full range of motion effectively.
• Speed (6/10): Quick transitions between movements and maintaining high cycling speed on bike within 30-second windows demands rapid movement execution.
• Power (4/10): Bike intervals at max effort require some power output, while toes to bar has explosive hip flexion component.
• Strength (3/10): Toes to bar requires moderate core and grip strength, while bike is primarily cardiovascular with minimal strength demands.

Movements

• Toes-to-Bar
• Bike

Benchmark Notes

This workout is 8 rounds of 30-second intervals with 4 toes-to-bar as a cap, followed by max calories on the bike, with 60 seconds rest between rounds. Since it's scored by calories, this is a rep-based workout tracking total calorie accumulation. Movement Analysis: - Toes-to-Bar: 4 reps maximum per round, takes ~6-10 seconds for most athletes (1.5-2.5 sec per rep) - Assault Bike: Remaining 20-24 seconds for max calories - Rest: 60 seconds between rounds allows near-full recovery Calorie Rate Estimates per 20-24 second bike effort: - Elite (L9-L10): 8-10 calories per interval - Advanced (L6-L8): 6-8 calories per interval - Intermediate (L4-L5): 4-6 calories per interval - Beginner (L1-L3): 2-4 calories per interval Fatigue Considerations: The 60-second rest periods allow substantial recovery, so fatigue accumulation is minimal. Athletes should maintain consistent output across all 8 rounds. The toes-to-bar cap ensures the bike work gets the full remaining time window. Total Calorie Projections (8 rounds): - L10 (Elite): 72-80 calories (9-10 per round) - L8 (Advanced): 56-64 calories (7-8 per round) - L5 (Average): 40-48 calories (5-6 per round) - L3 (Novice): 24-32 calories (3-4 per round) - L1 (Beginner): 16-24 calories (2-3 per round) No direct anchor matches this format, but it's similar to interval bike work. The generous rest periods and short work intervals favor power output over endurance. Final targets: L10: 280+ calories, L5: 200 calories, L1: 120 calories

Modality Profile

Two movements: Toes-to-Bar (Gymnastics bodyweight movement) and Bike (Monostructural cardio). Equal 50/50 split between G and M modalities.