Workout Description
Why This Workout Is Easy
This is a structured accessory/hypertrophy circuit with significant built-in rest within a 2:30 interval. The tempo bench (13510) is controlled and low-rep, and while upper body pushing fatigue accumulates (bench → push-ups → tricep pushdown), none of the loads are heavy or maximal. The elliptical is low-impact cardio, and the bar hang is essentially passive recovery. No high-skill movements, no crushing volume — manageable for virtually any average CrossFitter.
Training Focus
This workout develops the following fitness attributes:
- Strength (5/10): The 13510 tempo incline bench is the anchor movement, emphasizing time under tension and controlled force production. Slow eccentrics and pauses shift focus toward hypertrophy and muscular strength development.
- Stamina (4/10): Moderate pushing volume across 5 rounds with push-ups, tricep pushdowns, and bench press creates cumulative upper body muscular endurance demand, though rep counts and rest intervals keep it manageable.
- Flexibility (4/10): The bar hang directly targets shoulder decompression and lat/thoracic mobility. DB push-ups require slight wrist extension range. Together these create a moderate flexibility demand above typical strength sessions.
- Endurance (3/10): 15-calorie elliptical per round provides brief cardiovascular stimulus, but the structured 2:30 interval with built-in rest limits sustained aerobic demand. Cardio is a minor accessory component here.
- Speed (2/10): Every 2:30 structure provides comfortable rest between rounds. Transitions between movements matter slightly for fitting within the window, but no sprint cycling or fast-paced output is demanded.
- Power (1/10): The 13510 tempo is explicitly anti-power — slow, deliberate, and controlled throughout. No explosive movements are present. This workout is a slow grind by design.
Movements
- Push-Up
- Dead Hang
- Incline Dumbbell Bench Press
- Cable Tricep Pushdown
Modality Profile
5 movements total: Gymnastics (2) = Push-Up and Dead Hang (bodyweight movements); Monostructural (1) = Elliptical (cyclical cardio); Weightlifting (2) = Incline Dumbbell Bench Press and Tricep Pushdown (external load movements). Ratios: G=2/5=40%, M=1/5=20%, W=2/5=40%.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 3/10 | 15-calorie elliptical per round provides brief cardiovascular stimulus, but the structured 2:30 interval with built-in rest limits sustained aerobic demand. Cardio is a minor accessory component here. |
| Stamina | 4/10 | Moderate pushing volume across 5 rounds with push-ups, tricep pushdowns, and bench press creates cumulative upper body muscular endurance demand, though rep counts and rest intervals keep it manageable. |
| Strength | 5/10 | The 13510 tempo incline bench is the anchor movement, emphasizing time under tension and controlled force production. Slow eccentrics and pauses shift focus toward hypertrophy and muscular strength development. |
| Flexibility | 4/10 | The bar hang directly targets shoulder decompression and lat/thoracic mobility. DB push-ups require slight wrist extension range. Together these create a moderate flexibility demand above typical strength sessions. |
| Power | 1/10 | The 13510 tempo is explicitly anti-power — slow, deliberate, and controlled throughout. No explosive movements are present. This workout is a slow grind by design. |
| Speed | 2/10 | Every 2:30 structure provides comfortable rest between rounds. Transitions between movements matter slightly for fitting within the window, but no sprint cycling or fast-paced output is demanded. |
Every 2:30 for 5 rounds:5 incline bench @13510 push-up on DB15 cal ellipticalTricep pushdownBar hang