Workout Description

Why This Workout Is Medium

This workout combines moderate volume bodyweight movements with manageable rep schemes. The tempo Bulgarian split squats provide strength work but allow recovery before the metcon. The descending ladder format naturally builds in rest periods as reps decrease. While there's significant leg volume accumulation, the movements are fundamental and the pacing is self-regulated. Most average CrossFitters can complete as prescribed, though legs will be quite fatigued by the end.

Benchmark Times for Day 50

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Extremely high rep counts across multiple movements will heavily tax muscular endurance, particularly in legs and core with repeated squatting patterns.
• Endurance (7/10): The for-time format with high volume bodyweight movements creates significant cardiovascular demand, especially with minimal rest between exercises.
• Speed (6/10): The for-time format incentivizes quick transitions and maintaining pace through fatigue, especially as rep schemes decrease creating urgency.
• Flexibility (4/10): Bulgarian split squats and lateral lunges require good hip mobility and ankle flexibility, while lateral hops demand dynamic range of motion.
• Strength (3/10): Tempo Bulgarian split squats provide some strength stimulus, but the majority is bodyweight movements testing strength endurance rather than maximal force.
• Power (3/10): Lateral hops over objects provide some explosive movement, but the majority of the workout is grinding through high-rep bodyweight exercises.

Movements

• Reverse Lunge
• Squat
• Lunge
• Bulgarian Split Squat
• Burpee Over Object
• AbMat Sit-Up

Benchmark Notes

This workout consists of two phases: 14 minutes of tempo Bulgarian split squats (strength work), followed by a descending ladder for time. Since scoring is 'Not provided', this defaults to time-based scoring for the entire session. Phase 1 Analysis (14 minutes): 3-4 sets of 8 reps per leg of tempo Bulgarian split squats (5 sec down, 5 sec up). Each rep takes 10 seconds, so 8 reps per leg = 16 total reps × 10 sec = 160 seconds per set. With 60-90 seconds rest between sets, this phase takes exactly 14 minutes as prescribed. Phase 2 Analysis (For Time portion): Total reps breakdown: - 50 Reverse Lunges - 110 Lateral Hop over object No Push Burpees (40+40+30) - 120 Abmat Sit Ups (30+30+30+30) - 80 Squats (20+20+20+20) - 50 Lateral Lunges (10+10+10+10+10) Movement time estimates (fresh state): - Reverse Lunges: 1.5 sec/rep - Lateral Hop Burpees (no push): 3 sec/rep (faster than regular burpees) - Abmat Sit Ups: 1 sec/rep - Air Squats: 1 sec/rep - Lateral Lunges: 2 sec/rep Fresh time calculation: - 50 Reverse Lunges: 75 sec - 110 Lateral Hop Burpees: 330 sec - 120 Sit Ups: 120 sec - 80 Squats: 80 sec - 50 Lateral Lunges: 100 sec Total fresh time: 705 sec Fatigue and transition adjustments: - This is a long chipper with 5 different movements - Lateral hop burpees will create significant leg fatigue affecting subsequent squats and lunges - Multiple transitions between movement patterns - Apply 15-20% fatigue multiplier for back-half movements - Add 30-45 seconds for transitions and brief rests Adjusted time: 705 × 1.18 + 40 = 870 seconds for Phase 2 Total workout time: 840 seconds (Phase 1) + Phase 2 time However, since this is scored as one continuous workout, the 14-minute strength portion creates significant pre-fatigue. The tempo Bulgarian split squats will heavily tax the legs before the metabolic portion begins. Using Annie (50-40-30-20-10 double-under + sit-up) as a reference anchor, which has similar descending rep scheme and bodyweight movements: - Annie L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec This workout has significantly more total reps (410 vs 300 in Annie) and includes the 14-minute strength pre-fatigue component. Scaling proportionally: - L10: 420 sec (7:00) - L5: 660 sec (11:00) - L1: 1080 sec (18:00) Final targets: L10: 420 sec, L5: 660 sec, L1: 1080 sec

Modality Profile

All 6 movements are bodyweight gymnastics: Tempo Bulgarian Split Squat, Reverse Lunge, Lateral Hop Over Object No Push Burpee, Abmat Sit Up, Squat, and Lunge are all bodyweight movements requiring no external load.