Workout Description

Why This Workout Is Medium

While the weight (65/45) is light-moderate for most movements, the continuous 12-minute format with no built-in rest creates steady fatigue accumulation. The bike provides brief active recovery between barbell sets, but the progression from front squats to squat cleans to clusters increases complexity under fatigue. Most average CrossFitters can complete this as prescribed, though the final clusters will be challenging after 8+ minutes of work.

Benchmark Times for Case of the Mondays

• Elite: <5:00
• Advanced: 5:30-6:00
• Intermediate: 7:00-8:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of squatting movements (90 total reps) combined with bike work will heavily tax leg muscular endurance and grip stamina.
• Endurance (7/10): Continuous bike calories and barbell movements over 12 minutes with minimal rest creates significant cardiovascular demand and aerobic stress.
• Power (7/10): Squat cleans and clusters are explosive movements requiring significant power output, while bike calories demand quick, powerful leg drive.
• Flexibility (6/10): Front squats, squat cleans, and clusters demand good ankle, hip, and shoulder mobility for proper positioning and full range of motion.
• Speed (6/10): Fast transitions between bike and barbell work are crucial, plus maintaining quick cycling through movements under time pressure.
• Strength (4/10): Moderate barbell loads at 65/45 pounds require decent strength but not maximal effort, especially through complex movements like clusters.

Movements

• Air Bike
• Front Squat
• Squat Clean
• Cluster

Benchmark Notes

This workout consists of 9 total rounds (3 rounds each of bike + front squats, bike + squat cleans, bike + clusters) with a 12-minute cap. Breaking down by movement: Bike calories (10 per round): Elite athletes can maintain 12-15 seconds per 10 calories throughout, while recreational athletes need 20-25 seconds, with fatigue adding 10-20% in later rounds. Front squats at 65/45: Moderate load allows 2-3 seconds per rep for elite, 3-4 seconds for recreational, with minimal fatigue in early rounds. Squat cleans at 65/45: Similar timing to front squats but slightly more complex, 2.5-3.5 seconds per rep elite, 4-5 seconds recreational. Clusters at 65/45: Most demanding movement combining front squat + thruster, 3-4 seconds per rep elite, 5-6 seconds recreational, with significant fatigue by rounds 7-9. Transitions between bike and barbell: 3-5 seconds elite, 8-12 seconds recreational. Fatigue multipliers: Rounds 1-3 (1.0x), rounds 4-6 (1.1x), rounds 7-9 (1.3x due to accumulated leg and shoulder fatigue). Total movement time: Elite ~240 seconds + transitions ~30 seconds = 270 seconds base, recreational ~480 seconds + transitions ~90 seconds = 570 seconds base. Applied fatigue brings elite to 300 seconds, recreational to 720 seconds. This aligns with medium-duration CrossFit benchmarks like Jackie (310-720 seconds range). The 12-minute cap will catch some L1-L2 athletes. Final targets: L10: 300 sec, L5: 480 sec, L1: 720 sec (12-minute cap).

Modality Profile

4 movements total: Bike (M), Front Squat (W), Squat Clean (W), Cluster (W). 1 monostructural movement (25%) and 3 weightlifting movements (75%).