Workout Description

Why This Workout Is Medium

This workout combines moderate volume with manageable loads across fundamental movements. The 95/65lb shoulder press is light-moderate for most athletes, and the 12-minute cap provides reasonable time pressure without being crushing. While fatigue will accumulate through the rounds, the movement variety prevents any single limiting factor from dominating. The rep scheme allows for natural break points, and most average CrossFitters can complete this as prescribed with steady pacing.

Benchmark Times for 30:00 - 45:00

• Elite: <5:00
• Advanced: 5:30-6:00
• Intermediate: 7:00-8:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of push-ups (60 total) and shoulder press will heavily tax upper body muscular endurance throughout multiple rounds.
• Endurance (7/10): Four rounds with rowing and continuous movement creates significant cardiovascular demand, especially with the 12-minute time cap pushing aerobic capacity.
• Power (6/10): Burpee box jumps are highly explosive movements requiring significant power output, especially when fatigued from previous exercises in each round.
• Speed (6/10): Time cap creates urgency for quick transitions between movements and maintaining pace across four demanding rounds without extended rest.
• Strength (4/10): Moderate loading on shoulder press at 95/65 pounds provides strength component, but not maximal effort due to volume context.
• Flexibility (3/10): Burpee box jumps require hip mobility and overhead positioning for shoulder press demands moderate range of motion throughout.

Movements

• Row
• Push-Up
• Shoulder Press
• Burpee Box Jump

Benchmark Notes

This workout consists of 4 rounds of mixed movements with a 12-minute time cap. Let me break down each movement per round: Round 1 (Fresh): 200m Row (45-50 sec), 15 Push-Ups (18-22 sec), 10 Shoulder Press 95/65 (25-30 sec), 5 Burpee Box Jumps (20-25 sec). Total: 108-127 sec plus 10-15 sec transitions = ~125 sec. Round 2 (1.1x fatigue): Same movements with slight fatigue = ~138 sec. Round 3 (1.2x fatigue): Noticeable fatigue, especially on push-ups and shoulder press = ~150 sec. Round 4 (1.3x fatigue): Significant fatigue, set breaking likely = ~163 sec. Total estimated time: 125 + 138 + 150 + 163 = 576 seconds (9:36) for intermediate athletes. This workout is similar to Helen in structure (mixed cardio/strength rounds) but shorter and more strength-focused. Helen's L5 benchmark is 630-750 seconds for 3 rounds. Scaling proportionally for 4 rounds but accounting for the 12-minute cap and lighter overall volume, I'm setting L5 at 480 seconds (8:00). Elite athletes (L10) should complete this around 300 seconds (5:00), while beginners (L1) may hit the 12-minute cap at 720 seconds. The shoulder press at 95/65 lbs will be a significant limiting factor for many athletes, creating natural scaling points. Final targets - L10: 300 sec (5:00), L5: 480 sec (8:00), L1: 720 sec (12:00 cap).

Modality Profile

4 movements total: Row (M), Push-Up (G), Shoulder Press (W), Burpee Box Jump (G). 2 Gymnastics movements (50%), 1 Monostructural (25%), 1 Weightlifting (25%)