Workout Description

Why This Workout Is Medium

This workout combines moderate volume with manageable loads for the average CrossFitter. The 155/105 power cleans are light enough to cycle efficiently, and the bodyweight movements (T2B, sit-ups) provide natural transitions. The 400m runs offer active recovery between rounds. While grip fatigue from T2B may affect power cleans slightly, the overall combination creates steady work without overwhelming any single system. Most athletes can complete as prescribed in 12-15 minutes.

Benchmark Times for WOD

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of toes to bar and sit ups will heavily tax core stamina, while power cleans add posterior chain endurance demands.
• Endurance (7/10): Three rounds with 400m runs creates significant cardiovascular demand, requiring sustained aerobic output throughout the workout with minimal rest.
• Flexibility (7/10): Toes to bar demands significant shoulder and hip flexibility, while power cleans require good ankle, hip, and thoracic spine mobility.
• Strength (6/10): Power cleans at 155/105 require moderate strength levels, especially as fatigue accumulates from running and core work in later rounds.
• Speed (6/10): For time format encourages quick transitions between movements, with running pace and efficient cycling of gymnastics movements being crucial.
• Power (5/10): Power cleans are explosive by nature, but the moderate load and accumulated fatigue will reduce pure power output capabilities.

Movements

• Run
• Toes-to-Bar
• Power Clean
• Sit-Up

Benchmark Notes

This workout is very similar to Helen (3 rounds: 400m run, 21 kettlebell swing 53/35, 12 pull-up) but with different gymnastics and barbell movements. Using Helen as the primary anchor: L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec. Movement breakdown per round: 400m Run: 75-120 sec (consistent across rounds), Toes to Bar (10 reps): 15-25 sec fresh, increasing to 20-35 sec with fatigue, Power Cleans 155# (5 reps): 10-15 sec fresh, increasing to 15-25 sec with fatigue, Sit Ups (50 reps): 50-80 sec fresh, increasing to 70-120 sec with fatigue. Round 1 total: 150-240 sec, Round 2 (1.15x fatigue): 173-276 sec, Round 3 (1.3x fatigue): 195-312 sec. Total estimated range: 518-828 sec for intermediate athletes. The power cleans at 155# are significantly heavier than Helen's kettlebell swings, and 50 sit-ups is a high volume that will create substantial fatigue. However, toes-to-bar are generally faster than pull-ups for most athletes. The net effect suggests times slightly faster than Helen due to the toes-to-bar advantage, but the heavy power cleans and high-volume sit-ups will slow the later rounds considerably. Adjusting Helen's benchmarks down by about 8-12% to account for these factors. Final targets - L10: 420 sec (7:00), L5: 600 sec (10:00), L1: 1080 sec (18:00).

Modality Profile

4 movements total: Run (M), Toes-to-Bar (G), Power Clean (W), Sit-Up (G). 2 Gymnastics movements (50%), 1 Monostructural (25%), 1 Weightlifting (25%)