Workout Description
5 rounds with backpack on:10 squats10/10 box step up 24”20 alternating lunge Rest 1:00 between sets 1x50 backpack squats 2 rounds:10 v-up20 2-count flutter kick30 heel taps40 alternating side bend heel taps50 2-count bicycle 1:00 plank1:00 Left plank1:00 Right plank
Why This Workout Is Medium
This workout features moderate volume leg endurance with a backpack, followed by a comprehensive core circuit. The 1:00 rest between rounds in the leg-focused section significantly reduces overall fatigue accumulation. While the movements are fundamental and the backpack load is light-to-moderate, the cumulative volume across both segments will challenge muscular and core endurance without becoming overly taxing for an average CrossFit athlete.
Movements
- Bicycle Crunch
- V-Up
- Flutter Kick
- Air Squat
- Side Plank
- Alternating Lunge
- Plank
- Box Step-Up
Modality Profile
All 10 movements (Squat, Box Step-Up, Alternating Lunge, V-Up, Flutter Kick, Heel Taps, Alternating Side Bend Heel Taps, Bicycle Crunch, Plank, Side Plank) are bodyweight exercises, classifying them entirely as Gymnastics based on the provided definitions.
