Workout Description
Why This Workout Is Medium
The 40/20 interval format and 2-minute block rests provide meaningful recovery, preventing the crushing fatigue accumulation of continuous workouts. However, the three-block structure strategically layers posterior chain (run + SLDL), lower body (double unders + goblet lunges), and core/full-body (GHD + burpees) stress. Cumulative leg fatigue and GHD situps for unadapted athletes are the primary limiting factors, keeping this solidly medium for the average CrossFitter.
Training Focus
This workout develops the following fitness attributes:
- Endurance (6/10): Three blocks combining 200m runs, double unders, and burpees create sustained cardiovascular demand. The 40/20 interval format with rest periods moderates pure aerobic output but keeps heart rate elevated throughout.
- Stamina (6/10): Nine total rounds across three blocks with lunges, GHD situps, burpees, and runs accumulate meaningful muscular endurance volume. Rest periods prevent peak fatigue but repeated efforts tax muscular stamina progressively.
- Flexibility (5/10): SLDLs demand hamstring length, goblet lunges require hip flexor mobility, and GHD situps demand significant spinal extension and hip flexor range. This workout touches multiple flexibility demands across the posterior chain and hips.
- Speed (5/10): The 40/20 interval format rewards quick movement transitions and efficient cycling. Double unders require fast rope speed, and 200m runs demand pacing strategy. Steady tempo rather than true sprint output across all movements.
- Power (4/10): Double unders and burpees carry explosive cycling demands, and the 200m run rewards fast turnover. SLDL and goblet lunges are more controlled. A moderate power stimulus overall, not purely explosive but not slow grinding either.
- Strength (3/10): SLDLs and KB goblet lunges introduce moderate loading with balance and unilateral demands. Not a strength-primary session — loads are likely moderate and the interval format prioritizes movement quality over maximal force.
Movements
- Burpee
- Kettlebell Lunge
- Run
- GHD Sit-Up
- Single-Leg Romanian Deadlift
- Double-Under
Modality Profile
6 total movements: Gymnastics (3) = Double-Under, GHD Sit-Up, Burpee (50%); Weightlifting (2) = Single Leg Romanian Deadlift, Kettlebell Lunge (33% → 30%); Monostructural (1) = Run (17% → 20%). Totals: G:50, M:20, W:30.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 6/10 | Three blocks combining 200m runs, double unders, and burpees create sustained cardiovascular demand. The 40/20 interval format with rest periods moderates pure aerobic output but keeps heart rate elevated throughout. |
| Stamina | 6/10 | Nine total rounds across three blocks with lunges, GHD situps, burpees, and runs accumulate meaningful muscular endurance volume. Rest periods prevent peak fatigue but repeated efforts tax muscular stamina progressively. |
| Strength | 3/10 | SLDLs and KB goblet lunges introduce moderate loading with balance and unilateral demands. Not a strength-primary session — loads are likely moderate and the interval format prioritizes movement quality over maximal force. |
| Flexibility | 5/10 | SLDLs demand hamstring length, goblet lunges require hip flexor mobility, and GHD situps demand significant spinal extension and hip flexor range. This workout touches multiple flexibility demands across the posterior chain and hips. |
| Power | 4/10 | Double unders and burpees carry explosive cycling demands, and the 200m run rewards fast turnover. SLDL and goblet lunges are more controlled. A moderate power stimulus overall, not purely explosive but not slow grinding either. |
| Speed | 5/10 | The 40/20 interval format rewards quick movement transitions and efficient cycling. Double unders require fast rope speed, and 200m runs demand pacing strategy. Steady tempo rather than true sprint output across all movements. |
40 seconds on 20 off 3 Rounds: 200M runSLDL2 minute rest 3 Rounds:Double underKB goblet lunges 2 minute rest 3 Rounds:GHD situpBurpees