Workout Description
Why This Workout Is Medium
This workout combines moderate barbell loading with accessory work, but the structure mitigates difficulty. The back squat pyramid (135-225) is heavy but allows 2-3 minute rest between sets for recovery. The :45/:45 rowing intervals are brief and manageable. Accessory work (heel touches, knee raises, KB SLSLDL) is low-volume and low-intensity. Total time ~25-30 minutes. An average CrossFitter completes this as prescribed with manageable fatigue—no extreme volume, skill demands, or continuous high intensity.
Training Focus
This workout develops the following fitness attributes:
- Strength (8/10): Heavy back squat progression to max effort (225x7) is the primary strength stimulus. Loading increases from 135 to 225 pounds tests maximum force production directly.
- Stamina (7/10): Back squat pyramid and accessory work demand sustained muscular output across multiple sets. The high-rep KB SLSLDL and core work accumulate fatigue, testing muscular endurance capacity.
- Endurance (6/10): The 45-on/45-off interval format with max meters creates moderate cardiovascular demand. Ten rounds of sustained effort with equal recovery builds aerobic capacity without pure marathon-level intensity.
- Flexibility (5/10): Back squat requires moderate hip, knee, and ankle mobility. Supine heel touches and KB SLSLDL demand some hip and hamstring flexibility, but not extreme ranges.
- Speed (4/10): 45-on/45-off intervals require consistent pacing and quick transitions. Rowing sprints demand speed, but strength work is deliberate and controlled, not rapid cycling.
- Power (3/10): Max meters rowing has some explosive demand, but back squat pyramid is primarily strength-focused grinding. Limited ballistic or plyometric components overall.
Movements
- Back Squat
- Hanging Knee Raise
- Single-Leg Romanian Deadlift
Modality Profile
Workout contains 10 unique movements: Back squat (W), Max meters (M), Supine heel touch (G), Knee raises (G), KB SLSLDL (W). Breakdown: 5 weightlifting movements (back squat, KB SLSLDL), 1 monostructural (max meters), 2 gymnastics (supine heel touch, knee raises). Percentages: W=50%, G=40%, M=10%
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 6/10 | The 45-on/45-off interval format with max meters creates moderate cardiovascular demand. Ten rounds of sustained effort with equal recovery builds aerobic capacity without pure marathon-level intensity. |
| Stamina | 7/10 | Back squat pyramid and accessory work demand sustained muscular output across multiple sets. The high-rep KB SLSLDL and core work accumulate fatigue, testing muscular endurance capacity. |
| Strength | 8/10 | Heavy back squat progression to max effort (225x7) is the primary strength stimulus. Loading increases from 135 to 225 pounds tests maximum force production directly. |
| Flexibility | 5/10 | Back squat requires moderate hip, knee, and ankle mobility. Supine heel touches and KB SLSLDL demand some hip and hamstring flexibility, but not extreme ranges. |
| Power | 3/10 | Max meters rowing has some explosive demand, but back squat pyramid is primarily strength-focused grinding. Limited ballistic or plyometric components overall. |
| Speed | 4/10 | 45-on/45-off intervals require consistent pacing and quick transitions. Rowing sprints demand speed, but strength work is deliberate and controlled, not rapid cycling. |
:45 on, :45 off x 10Max metersBack squat135x10155x8185x6205x4225x Max (7 is all I had today)3x20/20 supine heel touch 10 20# knee raises 10/10 KB SLSLDL