Workout Description

Why This Workout Is Medium

This workout combines moderate aerobic demand (5x0.25 mile runs) with manageable strength work. The 5 RFT structure provides natural recovery between rounds. While 185# bench press is moderate-heavy, the 10 strict pull-ups per round are the limiting factor for most athletes. The accessory work (curls, extensions) comes after fatigue but is low-intensity volume. Total time ~35-45 minutes. Scaling options exist, and most average CrossFitters complete as prescribed with manageable pacing.

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): Five rounds of 0.25-mile runs create sustained cardiovascular demand. Running intervals with strength work between builds aerobic capacity and the ability to recover during transitions.
• Strength (7/10): Heavy bench press singles at 205, 225, 245# test maximal strength. Strict pull-ups and loaded pressing movements require significant force production capacity.
• Stamina (6/10): Moderate rep ranges across pull-ups, bench press, and arm accessory work test muscular endurance. Five rounds of repeated efforts demand sustained output without complete recovery.
• Speed (4/10): Running intervals require steady pacing. Transitions between run, pull-ups, and pressing movements demand efficiency, but overall tempo is moderate rather than sprint-based.
• Flexibility (3/10): Basic mobility needed for running, pull-ups, bench press, and arm work. Stretching and sauna at end suggest recovery focus rather than mobility demand during workout.
• Power (2/10): Minimal explosive demand. Strict pull-ups and controlled bench pressing emphasize strength over speed. Arm accessory work is slow, controlled movements.

Movements

• General Mobility
• Dumbbell Tricep Extension
• Bench Press
• Run
• Barbell Curl
• Strict Pull-Up
• Cable Tricep Pushdown

Modality Profile

Movements identified: Run (M), Strict Pull-up (G), Bench Press 185# (W), Bench Singles 205/225/245 (W), EZ Bar Curl (W), Tricep Extension (W), Tricep Push Down (W). Stretch and Sauna excluded as non-movement components. Total: 7 movements. Gymnastics: 1/7 (14%) → 30%. Monostructural: 1/7 (14%) → 20%. Weightlifting: 5/7 (71%) → 50%. Adjusted to reflect heavy emphasis on barbell and dumbbell pressing/arm work with minimal gymnastics and cardio.