Workout Description

Why This Workout Is Medium

This workout provides excellent work-to-rest ratio (1:3) allowing near-complete recovery between efforts. Toes-to-bar require skill but 10 seconds limits volume to 3-5 reps per round. The shoulder press weight is moderate and alternating arms provides additional recovery. The tabata-style format prevents significant fatigue accumulation. Most average CrossFitters can complete as prescribed, though some may need to scale toes-to-bar to knee raises.

Training Focus

This workout develops the following fitness attributes:

• Flexibility (8/10): Toes-to-bar requires exceptional shoulder and hip flexibility, while overhead pressing demands good shoulder mobility and thoracic extension.
• Stamina (7/10): Twenty total rounds of demanding movements will test muscular endurance, especially grip stamina from toes-to-bar and shoulder stamina from pressing.
• Strength (6/10): 50/35lb dumbbell overhead press requires moderate strength, while toes-to-bar demands significant relative strength for core and pulling muscles.
• Power (6/10): Toes-to-bar requires explosive hip flexion and lat engagement, while shoulder press can be performed with moderate power output.
• Endurance (4/10): Short 10-second work intervals with 30-second rest provide moderate cardiovascular stress but allow significant recovery between efforts.
• Speed (3/10): Work-rest intervals allow for recovery, reducing the need for rapid cycling, though maximizing reps in 10 seconds requires quick movement.

Movements

• Dumbbell Shoulder Press
• Toes-to-Bar

Benchmark Notes

This workout consists of two 10-round intervals: 10 rounds of 10-second toes-to-bar work with 30-second rest, followed by 10 rounds of 10-second single-arm DB shoulder press (50/35 lbs) with 30-second rest, alternating arms each round. Since it's scored as 'Reps', we calculate total repetitions across both movements. Movement Analysis: - Toes-to-Bar: In 10 seconds, elite athletes can perform 8-12 reps when fresh, intermediate 5-8 reps, beginners 2-5 reps - Single-Arm DB Shoulder Press (50/35): In 10 seconds, elite can perform 6-10 reps, intermediate 4-7 reps, beginners 2-4 reps Fatigue Considerations: - The 30-second rest between rounds allows for significant recovery, maintaining ~80-90% performance throughout - Toes-to-bar will fatigue grip and core, affecting later rounds - Shoulder press will accumulate shoulder fatigue, especially with the prescribed load Calculations: Elite (L10): 10 rounds × 10 TTB + 10 rounds × 8 shoulder press = 180 total reps Intermediate (L5): 10 rounds × 6 TTB + 10 rounds × 5 shoulder press = 110 total reps Beginner (L1): 10 rounds × 3 TTB + 10 rounds × 2 shoulder press = 50 total reps This workout doesn't match any iconic benchmarks directly, but the interval structure with adequate rest maintains relatively consistent performance. The combination of gymnastics and weighted movements creates a balanced challenge. Final targets: L10: ~225 reps, L5: ~125 reps, L1: ~45 reps

Modality Profile

Two movements: Toes-to-Bar (bodyweight gymnastics movement) and Dumbbell Shoulder Press (external load weightlifting movement). Equal split between gymnastics and weightlifting modalities.