Workout Description

Why This Workout Is Medium

This is a structured running workout with built-in recovery between efforts. The 2x400m at moderate pace (1:20-1:16) serves as a warm-up block, followed by a descending 4x200m and 4x100m ladder that increases intensity progressively. Each shorter interval allows adequate recovery between reps. The paces are challenging but achievable for average CrossFitters. Handstand practice at the end is skill work with no fatigue carryover. Total time ~25-30 minutes with natural rest periods between sets makes this manageable despite the intensity progression.

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): Structured interval training with progressively faster paces demands quick leg turnover and speed development. Minimal rest between efforts maintains intensity throughout.
• Endurance (8/10): Sustained running intervals over 2400 meters total distance demands significant cardiovascular capacity. Progressive pace increases challenge aerobic system throughout the workout.
• Stamina (7/10): Multiple running intervals with decreasing rest periods test muscular endurance of legs. Handstand holds add upper body endurance demand at workout conclusion.
• Flexibility (3/10): Handstand holds require shoulder and thoracic mobility. Running demands basic ankle and hip range of motion but nothing extreme.
• Power (3/10): Final 100-meter repeats at faster paces (:16, :16, :15, :13) require some explosive leg power, but overall workout emphasizes sustained effort over explosiveness.
• Strength (2/10): Handstand hold practice requires some shoulder and core strength, but running intervals are primarily endurance-based with minimal strength demands.

Movements

• Handstand Hold
• Run

Modality Profile

Workout consists of 6 unique movements: 5 running intervals (400m warm-up, 2x400m, 4x200m, 4x100m, 200m cool-down) classified as Monostructural, and 1 Handstand hold practice classified as Gymnastics. Monostructural running dominates at 83% (5/6 movements), Gymnastics at 17% (1/6 movement), Weightlifting at 0%.