Workout Description
Why This Workout Is Medium
The workout combines a moderate warm-up with a partner-style AMRAP featuring light loads (40# DBs) and bodyweight movements. The 10-minute rest between sections provides significant recovery. While the 'I go you go' format creates continuous work, the light weights, fundamental movements (squats, box jumps, bridges), and built-in partner rest periods keep this manageable for average CrossFitters. Total volume is moderate, and fatigue accumulation is limited by the recovery structure.
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): High rep ranges (100 glute bridges, 30 air squats x2, 15 DB squats x2) combined with partner work create significant muscular endurance demands across multiple muscle groups.
- Speed (7/10): Partner 'I go you go' format demands quick transitions and sustained pacing; minimal rest between movements forces rapid cycling and movement efficiency.
- Endurance (6/10): The 600m and 200m runs plus sustained 'I go you go' partner work with calorie rows and air squats demand moderate cardiovascular capacity over approximately 15-20 minutes of work.
- Power (6/10): Box jumps and box step-ups are explosive movements; however, high rep squats and bridges reduce overall power emphasis in this metabolic-conditioning focused workout.
- Flexibility (5/10): Box jumps, glute bridges, back extensions, and air squats require moderate hip and ankle mobility; hollow rocks demand shoulder and core flexibility.
- Strength (4/10): Moderate dumbbell loads (40#) and box jumps provide some strength stimulus, but the emphasis on reps and metabolic conditioning limits maximal strength development.
Movements
- Air Bike
- Glute Bridge
- Air Squat
- General Mobility
- Dumbbell Box Step-Up
- Run
- Back Extension
- Box Jump
- Hollow Rock
- Dumbbell Squat
Modality Profile
Gymnastics movements: 600m run, 100m run, 20 box jumps, 200m run, 30 box step-ups, 15 cal AA (x2), 30 air squats (x2), 100 glute bridges, 2:00 hollow rocks, 50 back extensions. Monostructural: 600m run, 100m run, 200m run, 15 cal AA (x2). Weightlifting: 40# DB x2, 40# DB x2, 40# DB. Unique movements counted: Box jumps, box step-ups, air squats, hollow rocks, back extensions, glute bridges (G=6); runs, assault bike calories (M=4); dumbbell movements (W=2). Total: 12 movements. G: 6/12=50%, M: 4/12=33%≈30%, W: 2/12=17%≈20%.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 6/10 | The 600m and 200m runs plus sustained 'I go you go' partner work with calorie rows and air squats demand moderate cardiovascular capacity over approximately 15-20 minutes of work. |
| Stamina | 7/10 | High rep ranges (100 glute bridges, 30 air squats x2, 15 DB squats x2) combined with partner work create significant muscular endurance demands across multiple muscle groups. |
| Strength | 4/10 | Moderate dumbbell loads (40#) and box jumps provide some strength stimulus, but the emphasis on reps and metabolic conditioning limits maximal strength development. |
| Flexibility | 5/10 | Box jumps, glute bridges, back extensions, and air squats require moderate hip and ankle mobility; hollow rocks demand shoulder and core flexibility. |
| Power | 6/10 | Box jumps and box step-ups are explosive movements; however, high rep squats and bridges reduce overall power emphasis in this metabolic-conditioning focused workout. |
| Speed | 7/10 | Partner 'I go you go' format demands quick transitions and sustained pacing; minimal rest between movements forces rapid cycling and movement efficiency. |
TABATA WARM UP600 meter run100 meter run20 box jumps200 meter run30 box step up 40#x2 DBX2Rest 10:00I go you go:15/10 cal AA15 DB squat 40#x220/15 cal AA30 air squatsX2100 flute bridges 40# DB2:00 hollow rock50 back extension