Workout Description

Why This Workout Is Medium

This is a powerlifting total day — three 1RM tests with 12 minutes each. The built-in rest between sets makes each lift manageable, but cumulative CNS fatigue is real: the deadlift 1RM arrives after already maxing the squat and bench. No metcon compounds the load. The average CrossFitter can complete this, but the sequenced max efforts across 36+ minutes of heavy lifting creates meaningful systemic demand — solidly Medium.

Training Focus

This workout develops the following fitness attributes:

• Strength (10/10): This is the definition of a max-strength day. A powerlifting total — 1RM Back Squat, Bench Press, and Deadlift — represents the highest possible expression of absolute maximum force production across three movement patterns.
• Flexibility (4/10): Back squat demands hip and ankle mobility, deadlift requires hamstring and hip hinge range, and bench press needs shoulder positioning. Superman holds add spinal extension, creating a moderate overall mobility requirement.
• Power (3/10): Maximal lifts require explosive intent and rate of force development, particularly off the floor in the deadlift and out of the hole in the squat. However, near-limit loads naturally slow bar speed, reducing true power output.
• Endurance (1/10): The 500m row warm-up provides a brief cardiovascular stimulus, but the powerlifting total format involves extended rest periods between near-maximal attempts, placing virtually no sustained aerobic demand on the athlete.
• Stamina (1/10): Establishing 1RM efforts in three lifts means single-rep attempts with full recovery between sets. There is essentially no muscular endurance requirement — quite the opposite of sustained output.
• Speed (1/10): With 12 minutes allocated per lift and full rest between attempts, there is no speed or cycling demand. Athletes deliberately take extended recovery to maximize each attempt — the antithesis of speed-based training.

Movements

• Superman
• Back Squat
• Hip Circle Walk
• Bench Press
• Deadlift
• Plank
• Row

Modality Profile

7 total movements: Gymnastics (3) - Hip Circle Walk, Superman, Plank (all bodyweight movements); Monostructural (1) - Row; Weightlifting (3) - Back Squat, Bench Press, Deadlift (all barbell-loaded movements). Raw percentages: G=43%, M=14%, W=43%. Rounded to clean numbers that sum to 100: G=40%, M=20%, W=40%.