Workout Description

Why This Workout Is Medium

This workout combines moderate volume with light-to-moderate loads across multiple movement patterns. The 50 lunges and goblet lunge descending ladder (50-40-30-20-10) create leg fatigue, but deadlifts are light (10 reps at unspecified weight, likely moderate). Accessory work (SLDLs, step-ups, v-ups, flutter kicks, jump squats, side jumps, side bends) is high-volume but low-intensity. The finisher—10 rounds of :20 sprint/:40 rest—provides built-in recovery. No single element is extremely demanding, and fatigue is distributed across varied movements rather than concentrated. Average CrossFitters complete this with minimal scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of lunges, deadlifts, and goblet squats combined with core work and plyometrics creates significant muscular endurance demands across multiple muscle groups.
• Endurance (7/10): Continuous work with minimal rest periods, including incline sprints and high-rep circuits, demands sustained cardiovascular output and aerobic capacity throughout the session.
• Speed (7/10): Incline sprints with minimal rest, rapid transitions between movements, and timed intervals emphasize quick cycling and minimal downtime throughout the workout.
• Flexibility (6/10): Lunges, single-leg SLDL, and side bends require moderate hip and spinal mobility; goblet squats demand thoracic and hip flexibility for proper positioning.
• Power (6/10): Jump squats, lateral bounds, and quick step-ups provide explosive demands, though mixed with strength and endurance work reduces pure power focus.
• Strength (5/10): Moderate loads with deadlifts and goblet squats provide strength stimulus, but high reps and continuous format prioritize endurance over maximal force production.

Movements

• Lunge
• V-Up
• Flutter Kick
• Step-Up
• Kettlebell Lunge
• Deadlift
• Run
• Heiden Jump
• Jump Squat
• Single-Leg Romanian Deadlift

Modality Profile

Workout contains 10 unique movements: Lunges (G), Deadlift (W), Goblet Lunges (W), Single Leg SLDL (W), Quick Step Up Stairs (G), Weighted Alt V-ups (W), Flutter Kicks (G), Jump Squats (G), Long Lateral Side Jump (G), Side Bend (W), Incline Sprint (M). Distribution: 5 Gymnastics movements (50%), 2 Monostructural movements (20%), 3 Weightlifting movements (30%).