Workout Description

Why This Workout Is Medium

While individual elements are manageable (12/8 cal bike, 6 pull-ups, 4 lateral burpee box jumps), the 10-round structure with only 1-minute rest creates moderate fatigue accumulation. The bike provides some active recovery, but the pull-ups will challenge grip endurance and the burpee box jumps add metabolic stress. Total time around 25-30 minutes with built-in rest makes this challenging but achievable for average CrossFitters without scaling.

Benchmark Times for WOD

• Elite: <15:00
• Advanced: 17:00-19:00
• Intermediate: 21:00-23:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of pull-ups across ten rounds will heavily tax upper body pulling stamina, while burpee box jumps challenge full-body muscular endurance.
• Endurance (7/10): Ten rounds with bike calories and continuous movement creates significant cardiovascular demand, though rest periods provide some recovery between rounds.
• Power (6/10): Lateral burpee box jumps are highly explosive, requiring rapid hip extension and jumping power, while bike sprints demand leg power output.
• Speed (5/10): Fast transitions between movements and maintaining pace within each round is important, though rest periods allow for recovery and pacing.
• Flexibility (4/10): Burpee box jumps require hip mobility and ankle flexibility, while pull-ups demand shoulder range of motion for full extension.
• Strength (3/10): Primarily bodyweight movements with pull-ups being the main strength component, though not maximal strength focused.

Movements

• Lateral Burpee Box Jump
• Air Bike
• Pull-Up

Benchmark Notes

This workout consists of 10 rounds with 1-minute rest between each round, creating a unique interval structure. Each round contains: 12/8 calories bike, 6 pull-ups, and 4 lateral burpee box jumps (24/20). Let me break this down movement by movement: Per Round Analysis: - Bike calories (12/8): Elite athletes can maintain ~20-25 cal/min on assault bike, so 12 calories takes ~30-35 seconds for males, 8 calories ~25-30 seconds for females - 6 Pull-ups: In fresh state ~6-8 seconds, but will degrade significantly over 10 rounds - 4 Lateral burpee box jumps: Complex movement combining burpee + lateral movement + box jump, estimate ~6-8 seconds per rep fresh, so 24-32 seconds per round initially Fatigue Progression: Rounds 1-3: Minimal fatigue, work time ~65-75 seconds per round Rounds 4-6: Moderate fatigue, work time increases to ~75-85 seconds Rounds 7-10: Significant fatigue, especially on pull-ups and complex burpee movement, work time ~85-100+ seconds Total Work Time Estimate: - Elite (L9-L10): ~12-15 minutes of work - Advanced (L6-L8): ~15-20 minutes of work - Intermediate (L3-L5): ~20-25 minutes of work - Beginner (L1-L2): ~25-33 minutes of work With 9 minutes of prescribed rest (9 x 1-minute rests), total workout times: - L10: ~21 minutes (15 min work + 9 min rest) = 1260 seconds - L5: ~32 minutes (23 min work + 9 min rest) = 1920 seconds - L1: ~42 minutes (33 min work + 9 min rest) = 2520 seconds However, I need to account for the fact that this is scored as total time including rest periods. The 1-minute rests are mandatory, so the differentiation comes purely from work capacity during the active portions. Adjusting for the interval nature and comparing to similar high-volume workouts like Kelly (which has similar box jump + cardio elements), I'm setting: - L10: 900 seconds (15:00) - L5: 1380 seconds (23:00) - L1: 1980 seconds (33:00) Final targets: L10: 15:00, L5: 23:00, L1: 33:00

Modality Profile

Bike is monostructural cardio (M). Pull-Up and Lateral Burpee Box Jump are both bodyweight gymnastics movements (G). With 2 gymnastics movements and 1 monostructural movement, the breakdown is approximately 67% gymnastics and 33% monostructural.