Workout Description
Metabolic Conditioning Prep:Prep for the WorkoutWith a set of light Dumbbells (one set lighter than your working weight), review movements as:Front Squat—Lunges without load—Lunges with loadThen, with your workout weight, perform:8 Lunges8 Heel Taps8 Front Squats
Metabolic Conditioning:
15-12-9-6-3DB Front-rack Lunges (50/35 lb.)Parallette Heel TapsDB Front SquatsS
core: Time to complete*For both the Lunges and the Heel Taps, the number of reps stated is PER side. So, you will basically double the reps for those two movements. The rep scheme will look like this:
30-24-18-12-6. The Front Squats are performed as written.
Why This Workout Is Medium
This workout combines moderate loads (50/35 lb DBs) with moderate volume in a descending rep scheme (15-12-9-6-3). The key mitigating factor is the rep doubling for lunges and heel taps, which distributes fatigue across three movement patterns rather than concentrating it. The continuous nature creates some intensity, but light-moderate dumbbell weights and fundamental movements allow average CrossFitters to complete as prescribed without significant scaling. Estimated 12-16 minutes of work.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High total volume across three movements (75 total lunges, 30 heel taps, 15 front squats) tests muscular endurance and sustained leg output under fatigue.
- Endurance (7/10): Descending rep scheme with continuous movement demands sustained cardiovascular output. Moderate loads and rep ranges create consistent aerobic demand without extreme duration.
- Flexibility (6/10): Front squats and lunges demand significant ankle, hip, and thoracic mobility. Heel taps add additional ankle dorsiflexion demand throughout the workout.
- Speed (6/10): For-time format demands efficient movement cycling and minimal transitions. Descending rep scheme allows faster pacing as fatigue accumulates, rewarding quick transitions.
- Strength (4/10): Moderate dumbbell loads (50/35 lb) with higher rep ranges emphasize strength-endurance rather than maximal force production or heavy loading.
- Power (3/10): Movements are controlled and deliberate rather than explosive. Descending reps allow some acceleration but power is not the primary stimulus.
Movements
- Dumbbell Front Squat
- Dumbbell Front Rack Lunge
Modality Profile
Workout contains 3 unique movements: DB Front-rack Lunges (W), Parallette Heel Taps (G), and DB Front Squats (W). Lunges with dumbbells are weighted movements (W), heel taps on parallettes are a gymnastics/bodyweight skill movement (G), and dumbbell front squats are weighted movements (W). Distribution: 2 weightlifting movements, 1 gymnastics movement = W: 60%, G: 40%, M: 0%
