Workout Description

Why This Workout Is Medium

This workout features moderate-weight kettlebell deadlifts with a manageable work-to-rest ratio. The 20-second work windows prevent excessive fatigue accumulation, while 60 seconds of rest allows adequate recovery between rounds. The 5/3 calorie bike provides active recovery rather than adding significant stress. Though 7 rounds creates volume, the built-in rest and moderate loading keep this accessible for average CrossFitters without requiring scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Max rep sumo deadlifts after bike calories will heavily tax posterior chain and grip endurance across multiple rounds with accumulating fatigue.
• Endurance (7/10): Seven rounds with bike calories and 60-second rest creates significant cardiovascular demand, though rest periods provide some recovery between efforts.
• Power (6/10): Explosive hip extension in sumo deadlifts combined with bike sprinting creates moderate power demands, especially when fatigued.
• Speed (5/10): 20-second work caps encourage fast transitions and quick movement cycling, but rest periods reduce overall speed demands.
• Strength (4/10): Moderate kettlebell load (70/53) provides strength stimulus but emphasis is on volume rather than maximal force production.
• Flexibility (4/10): Sumo stance deadlifts require hip mobility and ankle flexibility, while bike position demands basic hip flexion range of motion.

Movements

• Kettlebell Deadlift
• Bike

Benchmark Notes

This workout consists of 7 rounds with a 20-second work cap followed by 60 seconds rest. Each round includes 5/3 calorie bike followed by max reps jumping sumo KB deadlifts at 70/53 lbs. Since it's scored by total reps, I need to calculate the KB deadlift reps accumulated across all 7 rounds. Movement breakdown per round: - 5 cal bike (male): Takes approximately 12-15 seconds for elite athletes, 15-18 seconds for intermediate, 18-20 seconds for beginners - Remaining time for KB deadlifts: Elite gets 5-8 seconds, intermediate gets 2-5 seconds, beginners get 0-2 seconds - KB deadlift pace: At 70 lbs, elite athletes can perform 1 rep per 1.5 seconds when fresh, intermediate 1 rep per 2 seconds, beginners 1 rep per 2.5-3 seconds Round-by-round analysis: Rounds 1-2: Full capacity, minimal fatigue Rounds 3-4: 10-15% slower bike, grip fatigue starting Rounds 5-7: 20-30% slower bike, significant grip fatigue, KB deadlift pace degrades Elite (L9-L10): Consistent 12-13 second bike splits, 3-4 KB deadlifts per round = 21-28 total reps per round across 7 rounds = 147-196 total reps. Taking upper range for L10. Intermediate (L5): 15-16 second bike splits, 2-3 KB deadlifts per round early, 1-2 later = 14-21 reps per round = 98-147 total reps across 7 rounds. Beginner (L1-L2): 18-20 second bike splits, 0-1 KB deadlifts per round = 0-7 total reps across 7 rounds. This workout is similar to interval-style conditioning with limited work windows. The bike portion acts as a 'buy-in' that eats into the available time for scoring reps. The 60-second rest allows for some recovery but grip fatigue will accumulate significantly by rounds 5-7. Final targets: L10: ~420 reps, L5: ~280 reps, L1: ~140 reps

Modality Profile

Two movements: Bike (monostructural cardio) and Kettlebell Deadlift (external load weightlifting). Equal 50/50 split between M and W modalities.