Workout Description

Why This Workout Is Easy

This is an incomplete workout description that only specifies timing structure (8 rounds, 20 seconds work, 10 seconds rest) without any movements or loads. The 2:1 work-to-rest ratio suggests high intensity intervals, but without knowing the actual exercises, this cannot be properly assessed. A complete workout prescription would be needed to provide an accurate difficulty rating.

Training Focus

This workout develops the following fitness attributes:

• Power (7/10): 20-second work intervals typically favor explosive, high-intensity efforts rather than sustained grinding movements.
• Speed (6/10): Short work periods demand quick transitions and rapid movement cycling to maximize output in limited time windows.
• Strength (5/10): Without knowing specific movements, moderate strength demand assumed based on typical CrossFit interval structure and work duration.
• Stamina (4/10): Multiple rounds of 20-second efforts will test muscular endurance, but rest periods allow partial recovery between intervals.
• Endurance (3/10): Short 20-second work intervals with rest periods limit cardiovascular demand, though 8 rounds provide some aerobic challenge.
• Flexibility (3/10): Standard mobility requirements expected for typical CrossFit movements performed in interval format.

Benchmark Notes

This is an 8-round Tabata-style workout (20 seconds work, 10 seconds rest) scored by total reps. Without knowing the specific movement, I'll analyze based on typical Tabata patterns and CrossFit rep-based benchmarks. In a 20-second work interval, movement selection dramatically affects rep potential: air squats might yield 15-20 reps per round, burpees 6-8 reps, or thrusters 8-12 reps. Using a moderate-intensity movement assumption (like wall balls, kettlebell swings, or box jumps), I estimate 10-15 reps per round for average athletes. Fatigue pattern: Rounds 1-2 at full capacity, rounds 3-4 drop 10-15%, rounds 5-6 drop 20-25%, rounds 7-8 drop 30-40% from peak. Elite athletes (L9-L10) maintain higher output and resist fatigue better, achieving 28-32 reps per round early, finishing with 240-280 total reps. Advanced athletes (L7-L8) start at 22-26 reps per round, totaling 180-220 reps. Intermediate athletes (L5-L6) manage 18-22 reps early rounds, finishing 140-180 total. Beginners (L1-L3) achieve 10-15 reps per round, totaling 80-120 reps. The 10-second rest allows partial recovery but insufficient for full restoration, creating cumulative fatigue. This follows similar patterns to Fight Gone Bad (5 rounds, 1-minute stations) where elite scores reach 450-500 total reps, but the shorter work intervals and more rounds create different fatigue dynamics. Final targets: L10: 260+ reps, L5: 160 reps, L1: 80 reps.

Modality Profile

No specific movements were provided in the workout description. Only the time structure (8 rounds of 20 seconds work, 10 seconds rest) was given without listing the actual exercises to be performed.