Workout Description

Why This Workout Is Medium

This workout combines moderate volume (96 total reps across 8 rounds) with bodyweight movements that don't heavily interfere with each other. The alternating arm pattern provides brief recovery for each side, and toes-to-bar between lunges allows grip/core rest. While 8 rounds creates fatigue accumulation, the movements are fundamental skills at manageable rep ranges. Most average CrossFitters can complete as prescribed, though later rounds will challenge grip endurance and unilateral leg strength.

Benchmark Times for 30:01 - 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 of toes to bar combined with overhead lunges creates significant muscular endurance demands, especially for grip and core stamina.
• Flexibility (7/10): Toes to bar requires significant shoulder and hip flexibility while overhead lunges demand ankle, hip, and thoracic spine mobility.
• Endurance (6/10): Eight rounds of continuous work with grip-intensive movements creates moderate cardiovascular demand and tests aerobic capacity throughout the workout.
• Speed (5/10): Eight rounds allows for steady pacing with transitions between upper and lower body movements affecting cycling speed.
• Strength (4/10): Overhead lunges require moderate unilateral strength while toes to bar demands pulling strength, but not maximal loads.
• Power (3/10): Toes to bar has some explosive hip flexion component, but overhead lunges are more controlled, creating mixed power demands.

Movements

• Toes-to-Bar
• Overhead Lunge

Benchmark Notes

This workout consists of 8 rounds alternating between 3 toes-to-bar and 6 overhead contra reverse lunges (switching arms each round). Total volume: 48 toes-to-bar + 96 overhead lunges. Movement analysis: Toes-to-bar in fresh state take 1.5-2.5 sec per rep, but will degrade significantly due to grip fatigue and core exhaustion. Overhead lunges are unilateral and require stability, estimated at 2-3 sec per rep fresh. Round-by-round breakdown: Rounds 1-2 (1.0x): TTB 2 sec/rep, lunges 2.5 sec/rep = 21 sec/round. Rounds 3-4 (1.2x): TTB 2.4 sec/rep, lunges 3 sec/rep = 25 sec/round. Rounds 5-6 (1.3x): TTB 2.6 sec/rep, lunges 3.3 sec/rep = 27 sec/round. Rounds 7-8 (1.5x): TTB 3 sec/rep, lunges 3.8 sec/rep = 32 sec/round. Adding transitions (3-5 sec between movements, 5-8 sec between rounds) and set breaking (TTB likely broken into singles/doubles in later rounds, lunges may need brief pauses): Elite total ~360 sec, intermediate ~600 sec, novice ~1080 sec. This aligns with moderate-volume gymnastics workouts requiring grip strength and core endurance. No direct anchor match, but similar intensity to scaled versions of gymnastics-heavy benchmarks. Final targets: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00).

Modality Profile

Toes-to-Bar is a bodyweight gymnastics movement, while Overhead Lunge with external load is a weightlifting movement. Two modalities split evenly at 50/50.