Workout Description
Why This Workout Is Medium
This workout combines moderate volume burpees with light-moderate barbell work (95# is accessible for most), structured with built-in recovery between sections. The 5x10 burpee sets allow brief rest between rounds. The 95# push jerk and high pull are manageable loads that don't create significant fatigue carryover. The overhead DB holds provide isometric work without adding metabolic demand. Total time is reasonable (~20-25 min). While fatiguing, the average CrossFitter completes this as prescribed without major scaling.
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): High-rep burpees (50 total) demand significant muscular endurance. Push jerks and high pulls at 95# require sustained output across multiple sets. Overhead holds test isometric stamina under fatigue.
- Endurance (6/10): Burpees create sustained cardiovascular demand across multiple sets. Push jerks and high pulls elevate heart rate further. The sauna adds thermal stress, extending aerobic challenge beyond typical strength work.
- Power (6/10): Push jerks are inherently explosive movements. High pulls demand rapid hip extension and pulling power. Burpees require explosive hip extension and arm drive. Overhead holds reduce power demand in final segment.
- Strength (5/10): 95# push jerks and high pulls provide moderate loading. Overhead DB holds demand strength maintenance under fatigue. Burpees rely on relative bodyweight strength rather than maximal effort.
- Speed (5/10): Burpee sets encourage quick cycling and minimal rest. Push jerks and high pulls demand rapid bar cycling. Overhead holds force slower, controlled pacing. Overall moderate speed emphasis with varied tempos.
- Flexibility (4/10): Burpees and push jerks require moderate shoulder and hip mobility. High pulls demand thoracic extension. Overhead holds stress shoulder stability and range. Sauna may improve mobility but isn't primary stimulus.
Movements
- Push Jerk
- High Pull
- General Mobility
- Burpee
Modality Profile
Workout contains 5 unique movements: Burpees (G), Push Jerk (W), High Pull (W), Overhead DB Hold (W), and Sauna (M). Distribution: 1 Gymnastics movement (40%), 1 Monostructural movement (10%), 3 Weightlifting movements (50%).
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 6/10 | Burpees create sustained cardiovascular demand across multiple sets. Push jerks and high pulls elevate heart rate further. The sauna adds thermal stress, extending aerobic challenge beyond typical strength work. |
| Stamina | 7/10 | High-rep burpees (50 total) demand significant muscular endurance. Push jerks and high pulls at 95# require sustained output across multiple sets. Overhead holds test isometric stamina under fatigue. |
| Strength | 5/10 | 95# push jerks and high pulls provide moderate loading. Overhead DB holds demand strength maintenance under fatigue. Burpees rely on relative bodyweight strength rather than maximal effort. |
| Flexibility | 4/10 | Burpees and push jerks require moderate shoulder and hip mobility. High pulls demand thoracic extension. Overhead holds stress shoulder stability and range. Sauna may improve mobility but isn't primary stimulus. |
| Power | 6/10 | Push jerks are inherently explosive movements. High pulls demand rapid hip extension and pulling power. Burpees require explosive hip extension and arm drive. Overhead holds reduce power demand in final segment. |
| Speed | 5/10 | Burpee sets encourage quick cycling and minimal rest. Push jerks and high pulls demand rapid bar cycling. Overhead holds force slower, controlled pacing. Overall moderate speed emphasis with varied tempos. |
5x10 Burpees10 push jerk 95#5x10 Burpees10 high pull 95#4x:20 overhead DB hold each side70-80-90-90#Sauna