Workout Description

Why This Workout Is Medium

While the total volume is high (165 reps plus run), the team format allows significant rest between efforts. The descending rep scheme creates manageable sets, and all movements are basic bodyweight exercises that don't interfere significantly with each other. The average CrossFitter can maintain good form throughout, with natural breaks occurring during transitions between movements and team members.

Benchmark Times for Dyer

• Elite: <9:00
• Advanced: 11:00-13:00
• Intermediate: 15:00-18:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Multiple movement patterns targeting different muscle groups with significant volume challenges muscular endurance across upper body, core, and legs.
• Endurance (7/10): High volume of bodyweight movements combined with running creates sustained cardiovascular demand, especially with descending rep scheme maintaining intensity throughout.
• Speed (6/10): Descending rep scheme allows for faster transitions and higher intensity as reps decrease. Team format encourages quick cycling.
• Power (4/10): Burpees provide some explosive elements, while other movements can be performed explosively but don't require it.
• Flexibility (3/10): Basic mobility required for squats, burpees, and pull-ups. No extreme ranges of motion needed.
• Strength (2/10): Exclusively bodyweight movements focus on endurance rather than maximal strength, though volume creates cumulative strength demand.

Movements

• Air Squat
• Burpee
• Pull-Up
• Push-Up
• Run
• Sit-Up

Scaling Options

Pull-ups: Ring rows, jumping pull-ups, or banded pull-ups Push-ups: Elevated push-ups on box/bench, knee push-ups Air Squats: Reduce depth, use target/box for consistent depth Sit-ups: V-ups, crunches, or seated knee tucks Burpees: Step-out burpees, no jump at top Volume: Consider 8-7-6-5-4-3-2-1 for newer athletes Run: 100m or row 200m

Scaling Explanation

Scale if unable to perform 5+ strict pull-ups, maintain plank position for push-ups, or complete burpees without significant form breakdown. Priority is maintaining consistent movement quality throughout all rounds. Target completion time of 15-25 minutes for the team. Scale to preserve intended stimulus of moderate-intensity sustained effort. Each team member should be able to complete their portion without extended breaks.

Intended Stimulus

Moderate-length glycolytic workout (15-25 minutes) with oxidative elements. The descending rep scheme creates a sustained high-intensity effort that challenges muscular endurance and mental toughness. The 200m run at the start helps distribute workload among team members while maintaining elevated heart rates.

Coach Insight

Break this into manageable chunks for your team. Have a rotation strategy - consider splitting into pairs to maintain consistent work/rest cycles. Break up the higher rep rounds (10-8) into 2-3 sets to maintain quality movement. Keep transitions quick between movements and team members. For pull-ups, alternate grip positions to prevent grip fatigue. On burpees, focus on smooth transitions rather than explosive jumps to conserve energy. Maintain full range of motion on air squats - break parallel each rep.

Benchmark Notes

This is a team workout for 8 people with a 200m run followed by a descending rep scheme (10-1) of bodyweight movements. Let's break it down: 1. Base calculation: - 200m run: ~35 sec for team handoffs/transitions - Pull-ups (55 total): 1.5 sec/rep × 55 = 83 sec - Push-ups (55 total): 1.2 sec/rep × 55 = 66 sec - Air squats (55 total): 1.2 sec/rep × 55 = 66 sec - Sit-ups (55 total): 1.5 sec/rep × 55 = 83 sec - Burpees (55 total): 3.5 sec/rep × 55 = 193 sec Raw total: ~526 seconds for individual pace 2. Team considerations: - Using Angie as anchor (similar total volume of bodyweight movements) - Multiply by ~2x for team coordination and handoffs - Add 20% for communication and transitions 3. Scaling from Angie benchmark: - Angie L10: 900-1080 sec (individual) - This workout has similar movement patterns but team format - L10 target: ~540 seconds (9:00) for well-coordinated team - L5 target: ~1080 seconds (18:00) - L1 target: ~1800 seconds (30:00) Recap: L10 (Elite): 9:00 L5 (Intermediate): 18:00 L1 (Beginner): 30:00

Modality Profile

Of the 6 movements, 5 are gymnastics (Air Squat, Burpee, Pull-Up, Push-Up, Sit-Up) and 1 is monostructural (Run). No weightlifting movements present. 5/6 ≈ 80% gymnastics, 1/6 ≈ 20% monostructural.