Workout Description
Why This Workout Is Medium
This workout combines moderate volume with light-to-moderate loads across mixed movement patterns. The assault bike and T2B create cardiovascular demand, while the 75lb DB front squats and weighted knee raises are manageable loads. The stair work and balance work add variety but don't create severe fatigue accumulation. Built-in transitions between stations provide recovery windows. Average CrossFitters can complete as prescribed, though some may need to scale the balance hold duration or DB weight.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume across toes-to-bar, stair repeats, front squats, and weighted knee raises demands significant muscular endurance. Accumulated fatigue across multiple movement patterns tests sustained output.
- Endurance (7/10): Assault bike intervals and stair climbing create sustained cardiovascular demand. Multiple rounds of mixed modal work challenge aerobic capacity without pure marathon-length duration.
- Power (6/10): Assault bike sprints and stair climbing demand explosive leg drive. Toes-to-bar requires dynamic hip flexion power. Mixed with strength work creates power-endurance stimulus.
- Speed (6/10): Dice-driven intervals create variable pacing. Assault bike and stair work emphasize quick transitions and sustained cycling speed. Not pure sprint but consistent rapid movement.
- Strength (5/10): Single dumbbell front squats at 75 lbs and weighted knee raises provide moderate loading. Not maximal strength work, but sufficient load to challenge strength-endurance under fatigue.
- Flexibility (4/10): Toes-to-bar requires hip and shoulder mobility. Front squats and knee raises demand hip and ankle range. Moderate mobility needs without extreme positions required.
Movements
- Air Bike
- Dumbbell Front Squat
- Toes-to-Bar
- Hanging Knee Raise
Modality Profile
5 movements identified: Assault Bike (M), Toes-to-Bar (G), Stairs (M), Single DB Front Squat (W), Feet on Bench Balance with Med Ball (G), Weighted Knee Raise (W). Distribution: 2 Gymnastics (40%), 2 Monostructural (20%), 2 Weightlifting (40%).
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Assault bike intervals and stair climbing create sustained cardiovascular demand. Multiple rounds of mixed modal work challenge aerobic capacity without pure marathon-length duration. |
| Stamina | 8/10 | High volume across toes-to-bar, stair repeats, front squats, and weighted knee raises demands significant muscular endurance. Accumulated fatigue across multiple movement patterns tests sustained output. |
| Strength | 5/10 | Single dumbbell front squats at 75 lbs and weighted knee raises provide moderate loading. Not maximal strength work, but sufficient load to challenge strength-endurance under fatigue. |
| Flexibility | 4/10 | Toes-to-bar requires hip and shoulder mobility. Front squats and knee raises demand hip and ankle range. Moderate mobility needs without extreme positions required. |
| Power | 6/10 | Assault bike sprints and stair climbing demand explosive leg drive. Toes-to-bar requires dynamic hip flexion power. Mixed with strength work creates power-endurance stimulus. |
| Speed | 6/10 | Dice-driven intervals create variable pacing. Assault bike and stair work emphasize quick transitions and sustained cycling speed. Not pure sprint but consistent rapid movement. |
Dice assault bike and T2B10x with 2 dice 5x down and up stairs w/ 60/604x10 single DB front squat 7510/10 feet on bench balance hands on med ball knew to elbow 50 weighted knee raise