Workout Description
Why This Workout Is Medium
This workout alternates between max-effort cardio (ski, AA) and moderate-load strength/carry work with built-in recovery between stations. The 125# sled carry and 44# farmer carries are manageable loads, and the 10+10 rep scheme is moderate volume. The structure provides natural rest between high-intensity efforts, preventing severe fatigue accumulation. Average athletes can complete as prescribed, though total time will be 20-30 minutes depending on ski/AA performance.
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): Two max calorie efforts on ski and assault bike create significant cardiovascular demand. The carries between provide brief recovery but maintain elevated heart rate throughout the workout.
- Stamina (6/10): Moderate rep ranges (10 reps each movement) combined with carries test muscular endurance. The max calorie efforts demand sustained output, but total volume is moderate compared to high-rep workouts.
- Strength (6/10): 125-pound sandbag carry and 44-pound farmer carries require moderate loading. Chin-ups and slant board squats add strength demands, though not maximal effort lifts.
- Speed (6/10): Max calorie sprints demand quick cycling and high cadence. Transitions between movements are minimal, maintaining steady intensity throughout the mixed-modal workout.
- Power (4/10): Max calorie efforts require explosive cycling on machines. Chin-ups and squats have power components, but carries are grinding movements limiting overall power emphasis.
- Flexibility (3/10): Basic range of motion needed for chin-ups, squats, and carries. No extreme mobility demands; standard CrossFit movement positions suffice.
Movements
- Sandbag Carry
- Air Bike
- Farmer Carry
- Strict Chin-Up
- Ski Erg
Modality Profile
5 movements total: Ski (M), Sandbag Carry (W), Chin-ups (G), Slant Board Squat (W), Farmer Carry (W), Assault Bike (M). Distribution: 1 Gymnastics (20%), 2 Monostructural (40%), 2 Weightlifting (40%).
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Two max calorie efforts on ski and assault bike create significant cardiovascular demand. The carries between provide brief recovery but maintain elevated heart rate throughout the workout. |
| Stamina | 6/10 | Moderate rep ranges (10 reps each movement) combined with carries test muscular endurance. The max calorie efforts demand sustained output, but total volume is moderate compared to high-rep workouts. |
| Strength | 6/10 | 125-pound sandbag carry and 44-pound farmer carries require moderate loading. Chin-ups and slant board squats add strength demands, though not maximal effort lifts. |
| Flexibility | 3/10 | Basic range of motion needed for chin-ups, squats, and carries. No extreme mobility demands; standard CrossFit movement positions suffice. |
| Power | 4/10 | Max calorie efforts require explosive cycling on machines. Chin-ups and squats have power components, but carries are grinding movements limiting overall power emphasis. |
| Speed | 6/10 | Max calorie sprints demand quick cycling and high cadence. Transitions between movements are minimal, maintaining steady intensity throughout the mixed-modal workout. |
1: max cal ski2: 50 meter SB carry 125#3: 10 chin up + 10 slant board squat4: 100 meter farmer carry 44/445: max cal AA