Workout Description
Why This Workout Is Medium
This workout combines bodyweight movements with moderate volume across two distinct blocks. While individual elements are basic (push-ups, burpees, squats, pull-ups, lunges), the structure provides natural recovery between sections. The driveway runs bookend the work, and the two 3-round blocks are separated, preventing continuous high-intensity fatigue accumulation. Total volume is manageable for average CrossFitters, though grip and leg fatigue will build progressively. Most athletes complete as prescribed without scaling.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume across six rounds: 18 push-ups, 10 burpees, 40 squats, 40 mountain climbers, 18 partner pull-ups, 40 lunges, 40 grasshoppers. Muscular endurance is heavily taxed across upper and lower body.
- Endurance (7/10): Two driveway runs bookend six rounds of continuous bodyweight work, creating sustained cardiovascular demand. The mixed-modal structure maintains elevated heart rate throughout without pure marathon-distance stimulus.
- Speed (6/10): For-time format with continuous movement demands quick transitions and steady pacing. Running segments add speed element, but overall pace is moderate rather than all-out sprint cycling.
- Flexibility (4/10): Lunges and grasshoppers demand moderate hip and hamstring mobility. Mountain climbers and burpees require basic shoulder and hip range. Not extreme mobility demands.
- Power (3/10): Burpees and grasshoppers contain explosive elements, but high rep ranges and fatigue accumulation shift focus toward muscular endurance rather than pure power output.
- Strength (2/10): Entirely bodyweight movements with no external load. Tests relative strength endurance rather than maximal force production. Partner pull-ups add minimal resistance variation.
Movements
- Lunge
- Mountain Climber
- Push-Up
- Burpee
- Run
- Pull-Up
- Squat
Modality Profile
Workout contains 7 gymnastics movements (push-ups, burpees, squats, mountain climbers, pull-ups, lunges, grasshoppers) and 2 monostructural movements (runs). Total of 9 unique movements: 7 gymnastics (78%) rounds to 70%, 2 monostructural (22%) rounds to 20%, 0 weightlifting.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Two driveway runs bookend six rounds of continuous bodyweight work, creating sustained cardiovascular demand. The mixed-modal structure maintains elevated heart rate throughout without pure marathon-distance stimulus. |
| Stamina | 8/10 | High volume across six rounds: 18 push-ups, 10 burpees, 40 squats, 40 mountain climbers, 18 partner pull-ups, 40 lunges, 40 grasshoppers. Muscular endurance is heavily taxed across upper and lower body. |
| Strength | 2/10 | Entirely bodyweight movements with no external load. Tests relative strength endurance rather than maximal force production. Partner pull-ups add minimal resistance variation. |
| Flexibility | 4/10 | Lunges and grasshoppers demand moderate hip and hamstring mobility. Mountain climbers and burpees require basic shoulder and hip range. Not extreme mobility demands. |
| Power | 3/10 | Burpees and grasshoppers contain explosive elements, but high rep ranges and fatigue accumulation shift focus toward muscular endurance rather than pure power output. |
| Speed | 6/10 | For-time format with continuous movement demands quick transitions and steady pacing. Running segments add speed element, but overall pace is moderate rather than all-out sprint cycling. |
Wedding wod:Run to end of driveway and back3 rounds:9 push-up5 burpee 20 squats 20 2- count mountain climbers 3 rounds:9 partner pull ups each5 burpee20 lunges 20 2- count grasshoppers Run to end of driveway and back