Workout Description
Why This Workout Is Medium
This 45/15 interval workout (45s work, 15s rest) cycles through 30 rounds of light bodyweight and minimal-load movements (planks, ski erg, lunges, Cossack squats with 10# dumbbells). The built-in 15s rest between rounds provides meaningful recovery, preventing extreme fatigue accumulation. While the duration (~22 minutes) and repetitive nature create moderate conditioning demand, the light loading and fundamental movements keep it accessible for average CrossFitters. The main challenge is pacing consistency rather than intensity.
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): High volume of planks, lunges, and Cossack squats across 8 rounds demands significant muscular endurance. Repeated isometric holds and bodyweight movements accumulate fatigue.
- Speed (7/10): 45/15 work-rest intervals demand quick transitions and consistent pacing. Eight rounds of varied movements require efficient cycling and minimal rest between stations.
- Endurance (6/10): 45/15 intervals with ski erg and C2 bike create sustained cardiovascular demand. Multiple rounds maintain elevated heart rate, testing aerobic capacity over moderate duration.
- Flexibility (6/10): Cossack squats and lunges require substantial hip and ankle mobility. Planks demand shoulder stability and thoracic extension. Moderate ROM demands throughout.
- Strength (3/10): Light loads (10# dumbbells) and bodyweight movements prioritize endurance over maximal force. Planks and lunges build relative strength but lack heavy resistance.
- Power (2/10): Primarily steady-state and isometric work. Ski erg has some explosive potential, but overall structure emphasizes sustained output over explosive movements.
Movements
- Air Bike
- Lunge
- Side Plank
- Ski Erg
- Plank
- BikeErg
Modality Profile
Workout contains 6 unique movements: Plank (G), C2B/Chest-to-Bar (G), L-sit hold (G), Ski (M), Long Lunge with 10# (W), Cossack Squat with 10# (W). Distribution: 3 Gymnastics movements (60%), 1 Monostructural movement (20%), 2 Weightlifting movements (20%).
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 6/10 | 45/15 intervals with ski erg and C2 bike create sustained cardiovascular demand. Multiple rounds maintain elevated heart rate, testing aerobic capacity over moderate duration. |
| Stamina | 7/10 | High volume of planks, lunges, and Cossack squats across 8 rounds demands significant muscular endurance. Repeated isometric holds and bodyweight movements accumulate fatigue. |
| Strength | 3/10 | Light loads (10# dumbbells) and bodyweight movements prioritize endurance over maximal force. Planks and lunges build relative strength but lack heavy resistance. |
| Flexibility | 6/10 | Cossack squats and lunges require substantial hip and ankle mobility. Planks demand shoulder stability and thoracic extension. Moderate ROM demands throughout. |
| Power | 2/10 | Primarily steady-state and isometric work. Ski erg has some explosive potential, but overall structure emphasizes sustained output over explosive movements. |
| Speed | 7/10 | 45/15 work-rest intervals demand quick transitions and consistent pacing. Eight rounds of varied movements require efficient cycling and minimal rest between stations. |
45/15 x 301- plank2- C2BE3- L plank4- ski5 - R plank6- C2BE4x6/6 long lunge 10# 6/6 Cossack squat 10# 10/20 x 8AAB