Workout Description
Why This Workout Is Medium
This workout combines a moderate swim warm-up with a structured deadlift progression (135-300 lbs, 5x10 reps) followed by a descending metcon of double-unders and burpees (50-40-30-20-10). The deadlifts are heavy but performed fresh with adequate rest between sets. The metcon is high-volume but uses bodyweight movements. The combination is manageable for average CrossFitters, though grip fatigue from deadlifts may affect double-under performance. Total time commitment is moderate, and scaling options exist for both barbell and gymnastics movements.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume across multiple modalities: swim yardage, heavy deadlift sets, and descending rep metcon (40-30-20-10 format) demands sustained muscular output and fatigue management.
- Endurance (7/10): Swimming 1,000+ yards builds significant aerobic capacity. Combined with metcon double-unders and burpees, this creates sustained cardiovascular demand over extended duration.
- Strength (6/10): Deadlift progression to 300 lbs for 10 reps demonstrates moderate-to-heavy strength work. Not maximal effort, but significant load relative to bodyweight stimulus.
- Speed (6/10): Metcon format (40-30-20-10 descending) demands quick cycling and minimal rest. Double-unders specifically require rapid wrist/arm turnover and transition efficiency.
- Power (5/10): Double-unders and burpees require explosive hip extension and arm speed. Deadlifts are strength-dominant but contain power component. Mixed stimulus overall.
- Flexibility (3/10): Swimming requires shoulder mobility; deadlifts demand hip and hamstring flexibility. Burpees and double-unders need basic range of motion but nothing extreme.
Movements
- General Mobility
- Swim
- Burpee
- Deadlift
- Double-Under
Modality Profile
Workout contains 3 unique movements: Swim (Monostructural), Deadlift (Weightlifting), Double-unders (Gymnastics), and Burpees (Gymnastics). With 2 gymnastics movements, 1 monostructural, and 1 weightlifting movement, the distribution is 40% Gymnastics, 30% Monostructural, 30% Weightlifting.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Swimming 1,000+ yards builds significant aerobic capacity. Combined with metcon double-unders and burpees, this creates sustained cardiovascular demand over extended duration. |
| Stamina | 8/10 | High volume across multiple modalities: swim yardage, heavy deadlift sets, and descending rep metcon (40-30-20-10 format) demands sustained muscular output and fatigue management. |
| Strength | 6/10 | Deadlift progression to 300 lbs for 10 reps demonstrates moderate-to-heavy strength work. Not maximal effort, but significant load relative to bodyweight stimulus. |
| Flexibility | 3/10 | Swimming requires shoulder mobility; deadlifts demand hip and hamstring flexibility. Burpees and double-unders need basic range of motion but nothing extreme. |
| Power | 5/10 | Double-unders and burpees require explosive hip extension and arm speed. Deadlifts are strength-dominant but contain power component. Mixed stimulus overall. |
| Speed | 6/10 | Metcon format (40-30-20-10 descending) demands quick cycling and minimal rest. Double-unders specifically require rapid wrist/arm turnover and transition efficiency. |
Swim:120 yard x 4180 yard x 2360 yard x 130 yard x 2 cool down:20 sauna Deadlift 135 x 10205 x 10255 x 10275 x 10300 x 10Grey group Metcon from 1/9/2050-40-30-20-10Double under10-9-8-7-6Burpee