Workout Description

Why This Workout Is Medium

This descending rep scheme (21-18-15-12-9-6-3) combines moderate volume with a light-moderate load (135# deadlifts). The descending structure provides natural pacing relief as reps decrease, and 135# is well within the average athlete's capacity. The primary challenge is calorie accumulation and grip fatigue from the deadlifts, but the workout remains manageable without scaling for most CrossFitters. Estimated completion time is 12-16 minutes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total volume of deadlifts (84 reps) and calories demands significant muscular endurance. Fatigue accumulates as reps decrease, requiring sustained lower body and grip stamina.
• Endurance (7/10): Descending rep scheme with continuous movement creates sustained cardiovascular demand. Moderate calorie output and deadlift cycling maintains elevated heart rate throughout the workout without extreme duration.
• Strength (6/10): 135# deadlift is moderate load—challenging but not maximal. Strength is secondary to volume, but load is heavy enough to demand meaningful force production throughout.
• Speed (6/10): Descending rep scheme encourages faster cycling as reps decrease. Minimal transitions between movements. Pacing strategy matters for maintaining efficiency across all rounds.
• Power (4/10): Deadlifts can be performed explosively, but descending reps and fatigue encourage grinding. Assault bike cycling has some explosive component but is primarily sustained effort.
• Flexibility (3/10): Deadlifts require basic hip and spinal mobility. Calorie assault bike demands minimal range of motion. Overall mobility demands are low compared to gymnastics-heavy workouts.

Movements

• Air Bike
• Deadlift

Modality Profile

Workout contains 2 unique movements: Calorie Row (Monostructural) and Deadlift 135# (Weightlifting). 50% monostructural cardio, 50% weightlifting.