Workout Description

Why This Workout Is Medium

This workout features moderate loads (95/65 front squats) with descending volume creating natural rest periods. The movements don't significantly interfere with each other, and the bike provides active recovery between strength/bodyweight segments. While 60 total front squats and push-ups create fatigue, the pyramid structure and movement variety prevent any single limiting factor from becoming overwhelming for the average CrossFitter.

Benchmark Times for WOD (30:00 - 50:00)

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume front squats and push-ups will heavily tax muscular endurance, especially with minimal rest between movements.
• Endurance (7/10): Descending ladder format with bike calories creates sustained cardiovascular demand, though shorter duration than pure endurance tests.
• Flexibility (6/10): Front squats require good ankle and thoracic mobility; parallette passthroughs demand significant shoulder and hip flexibility.
• Speed (6/10): Descending rep scheme encourages fast transitions and maintaining pace as fatigue accumulates across multiple movement patterns.
• Strength (4/10): Front squats at 95/65 pounds provide moderate strength demand, but emphasis shifts to endurance with high reps.
• Power (2/10): Bike calories have some power component, but overall workout emphasizes sustained effort over explosive movements.

Movements

• Air Bike
• Front Squat
• Push-Up
• Parallette Passthrough

Benchmark Notes

This workout follows a descending ladder format (30-20-10) with four movements per round. I'll analyze each movement and apply fatigue multipliers. Movement Analysis: - Calorie Bike: 30/26 cal = 75-90 sec, 20/16 cal = 50-60 sec, 10/8 cal = 25-30 sec - Front Squats (95/65): Moderate load, 2-3 sec per rep fresh - Push-Ups: 1-1.5 sec per rep fresh - Parallette Passthroughs: 1-2 sec per rep (mobility/core movement) Round-by-Round Breakdown: Round 1 (30 reps): Bike 75-90s + FS 60-90s + Push-ups 30-45s + Passthroughs 30-60s = 195-285s Round 2 (20 reps): Bike 50-60s + FS 40-60s + Push-ups 20-30s + Passthroughs 20-40s = 130-190s (1.1x fatigue) Round 3 (10 reps): Bike 25-30s + FS 20-30s + Push-ups 10-15s + Passthroughs 10-20s = 65-95s (1.2x fatigue) Transitions: 3-5 seconds between movements, 15-20 seconds total per round Set Breaking: Front squats likely broken into 2-3 sets in later rounds, push-ups into 2-4 sets Total Time Estimates: - Elite (L10): 360 seconds (6:00) - smooth transitions, minimal rest - Advanced (L8): 480 seconds (8:00) - some set breaking - Intermediate (L5): 600 seconds (10:00) - moderate set breaking, longer transitions - Novice (L1): 1080 seconds (18:00) - significant set breaking, extended rest This workout is similar to a moderate-volume chipper with mixed modalities. The bike provides active recovery between strength/gymnastics movements, but the front squats at 95/65 will be challenging for most athletes in higher volumes. Final targets: L10: 360s, L5: 600s, L1: 1080s

Modality Profile

4 movements total: Push-Up and Parallette Passthrough are Gymnastics (bodyweight), Bike is Monostructural (cardio), Front Squat is Weightlifting (external load). 2/4 = 50% G, 1/4 = 25% M, 1/4 = 25% W.