Workout Description

Why This Workout Is Hard

The ascending rep scheme (3-6-9-12...) creates cumulative fatigue with no built-in rest. While 135/95lb front squats are moderate loads, they become increasingly challenging as reps climb and are paired with toes-to-bar, which tax the core and grip. The combination of barbell cycling and gymnastics skills under fatigue, plus the time pressure of an AMRAP format, makes this a significantly challenging workout for the average CrossFitter.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Ascending rep scheme tests muscular endurance in both legs and core/grip. Later rounds become especially demanding as fatigue accumulates.
• Endurance (7/10): 15-minute AMRAP with ascending reps creates significant cardiovascular demand. The combination of squats and gymnastics keeps heart rate elevated throughout.
• Flexibility (7/10): Toes-to-bar demands excellent shoulder mobility and hip flexion. Front rack position requires good wrist/shoulder flexibility.
• Strength (6/10): 135/95lb front squats require substantial strength. While not maximal, the load is significant enough to challenge force production, especially as reps increase.
• Speed (6/10): Quick transitions between movements and efficient cycling of toes-to-bar become crucial as rep counts increase.
• Power (4/10): Some power needed for toes-to-bar kip and squat drive, but fatigue makes this more about endurance than explosive output.

Movements

• Front Squat
• Toes-to-Bar

Scaling Options

Front Squat: Scale to 95/65 lbs or 75/55 lbs based on capacity. Can substitute goblet squats with KB/DB. T2B Options: Knee raises (strict or hanging), V-ups, or seated leg lifts. Volume Option: Cap at round of 12 or reduce initial rep scheme to 2-4-6. Time Option: Reduce to 12 minutes for beginners. Consider alternating T2B variations (2 strict knee raises + 1 kipping) to manage fatigue.

Scaling Explanation

Scale if unable to perform 10+ unbroken front squats at prescribed weight with solid form, or if unable to perform 3-5 strict toes-to-bar. Priority is maintaining proper front rack position and midline control throughout. Athletes should be able to complete at least 4-5 rounds while keeping movement quality high. Scale load/movement before compromising range of motion or posture. Target effort level should allow consistent work with brief rest periods - not a sprint pace.

Intended Stimulus

Moderate-length (15 min) mixed modal workout targeting both glycolytic and oxidative energy systems. Primary challenge is maintaining quality movement patterns under increasing volume load. The ascending rep scheme creates a gradual accumulation of fatigue while testing both midline stability and leg strength. Expect heart rate to climb steadily throughout.

Coach Insight

Start conservative - you'll need to maintain consistent movement as reps increase. Break front squats before form deteriorates (3s can be unbroken, but by 9+ reps consider 5-4 or 3-3-3 breaks). For toes-to-bar, small sets early (2-1, 3-3, 3-3-3) will help prevent grip fatigue. Rest briefly between movements rather than within sets. Aim to reach at least the round of 12s. Watch for back position in front rack as fatigue sets in. Keep core tight on T2B to minimize swinging.

Benchmark Notes

This is an ascending ladder AMRAP similar to Cindy in structure but with heavier movements. Analysis: 1. Front Squats (135/95): ~2.5s/rep fresh, increasing to 3.5s/rep fatigued 2. Toes-to-Bar: ~2s/rep fresh, increasing to 3s/rep fatigued 3. Round breakdown (male): - Round 1 (3+3): ~15s - Round 2 (6+6): ~30s - Round 3 (9+9): ~50s - Round 4 (12+12): ~75s - Round 5 (15+15): ~105s - Round 6 (18+18): ~140s Using Cindy as anchor (L10: 25-30 rounds in 20min), but adjusting for: - Heavier loading (135 vs air squat) - More technical movement (T2B vs pull-up) - Ascending rep scheme - Shorter time domain (15 vs 20min) Projected L10 performance: ~8.5 rounds L5 (median): ~5.3 rounds L1 (scaled): ~2.5 rounds Female performance adjusted down ~15% due to heavier loading relative to bodyweight and increased T2B difficulty.

Modality Profile

The workout contains two movements: Front Squat (Weightlifting) and Toes-to-Bar (Gymnastics). With two movements split across two modalities, this results in a 50/50 split between G and W, with no M component.