Workout Description

Why This Workout Is Medium

This workout combines moderate cardiovascular demand with manageable strength elements. The 400m runs provide natural recovery between strength sets, preventing excessive fatigue accumulation. DB front rack lunges at 50/35 are challenging but not crushing for most athletes, and 12 pull-ups is a reasonable volume. The three-round structure creates good work density without being overwhelming. Most average CrossFitters can complete this as prescribed in 12-15 minutes with appropriate pacing.

Benchmark Times for WOD

• Elite: <7:30
• 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): High volume of walking lunges (90 total) and pull-ups (36 total) will heavily tax muscular endurance in legs and upper body.
• Endurance (7/10): Three rounds of 400m runs with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Speed (6/10): For-time format encourages quick transitions and maintaining pace across three rounds without extended rest periods.
• Strength (4/10): Moderate dumbbell load for lunges and bodyweight pull-ups require decent strength but not maximal effort.
• Flexibility (4/10): Walking lunges demand good hip and ankle mobility, while pull-ups require adequate shoulder and thoracic spine range of motion.
• Power (2/10): Minimal explosive movement requirements; primarily sustained effort with some power needed for pull-up initiation.

Movements

• Dumbbell Front Rack Walking Lunge
• Run
• Pull-Up

Benchmark Notes

This workout is very similar to Helen (3 rounds: 400m run, 21 kettlebell swing 53/35, 12 pull-up) but with 30 DB front racked walking lunges (50/35) instead of 21 kettlebell swings. Using Helen as the primary anchor: L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec. Movement breakdown per round: 400m run takes 75-120 sec depending on level, 30 DB front racked walking lunges (50/35) are more demanding than 21 KB swings - each lunge takes 2-3 sec fresh but with front rack position and higher volume (30 vs 21), expect 60-120 sec per round, 12 pull-ups take 12-30 sec depending on level and fatigue. Round 1 (fresh): Run 75-120s + Lunges 60-90s + Pull-ups 12-24s = 147-234s. Round 2 (1.1x fatigue): Run 83-132s + Lunges 66-99s + Pull-ups 13-26s = 162-257s. Round 3 (1.2x fatigue): Run 90-144s + Lunges 72-108s + Pull-ups 14-29s = 176-281s. Total: 485-772s base range. The DB front racked lunges are significantly more challenging than KB swings due to front rack position, higher rep count, and unilateral demand, adding approximately 15-20% to Helen times. Transitions between movements add 5-10 seconds per round. Final range: L10: 450-510s, L5: 630-690s, L1: 900-1080s, closely matching Helen with slight upward adjustment for the more demanding lunge volume. Recap: L10: 450s, L5: 660s, L1: 1080s.

Modality Profile

Three movements across all modalities: Run (monostructural cardio), Dumbbell Front Rack Walking Lunge (weighted external load), and Pull-Up (bodyweight gymnastics). Equal distribution with slight weighting toward weightlifting.