Workout Description

Why This Workout Is Medium

The interval format provides built-in rest, keeping this manageable, but the 12/10 cal Assault Bike is the intensity driver — pushing hard enough to finish within the window leaves only ~30-60 seconds of rest. Leg fatigue compounds across rounds as the bike and box jumps both demand lower-body output. T2B reps are low enough that grip and skill rarely become limiting factors. Challenging but completable as prescribed for most CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Power (6/10): Box jumps demand explosive triple extension each rep. T2B requires powerful hip drive and kip. The Assault Bike rewards forceful pedal strokes. Power is a consistent theme throughout all three movements.
• Speed (6/10): The every-3-minute interval structure rewards faster movement execution by earning more rest within each window. Quick transitions and efficient cycling of all three movements are tactically important.
• Endurance (5/10): The Assault Bike cals drive cardiorespiratory demand each round, but built-in rest within the 3-minute window moderates the aerobic load. Moderate cardiovascular challenge across 5 rounds.
• Stamina (5/10): Moderate rep ranges across T2B, AB calories, and box jumps over 5 rounds create meaningful muscular endurance demand without reaching extremely high total volume.
• Flexibility (4/10): T2B requires active hip flexor and hamstring mobility to achieve full range. Box jumps demand hip extension and ankle dorsiflexion. Above-basic but not extreme mobility needs.
• Strength (2/10): All three movements are bodyweight-based with no external loading. T2B demands relative core strength, but maximal force production is not a primary stimulus here.

Movements

• Air Bike
• Toes-to-Bar
• Box Jump

Modality Profile

Toes-to-Bar and Box Jump are both Gymnastics (bodyweight) movements (2/3 = 67% → 70%). Air Bike is Monostructural cyclical cardio (1/3 = 33% → 30%). No external load movements present.