Workout Description

Why This Workout Is Medium

While individual elements are moderately challenging (135/95lb front squats, burpees, double-unders), the rep scheme allows natural breaks between movements. The 5-10-20 structure creates manageable chunks with built-in transition time. Front squats are heavy enough to demand focus but low reps prevent excessive fatigue. Most CrossFitters can complete this in 8-12 minutes while maintaining consistent intensity.

Benchmark Times for Eric Allen

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): Five rounds of mixed modal work with double-unders creates sustained cardiovascular demand. The combination of movements keeps heart rate elevated throughout.
• Speed (7/10): Quick transitions between movements and efficient double-under technique are crucial for good times. Burpee-to-rope transition tests coordination.
• Stamina (6/10): Moderate total volume with 25 front squats, 50 burpees, and 100 double-unders challenges local muscular endurance, especially legs and shoulders.
• Flexibility (5/10): Front rack position demands good mobility. Burpees and front squats require hip, ankle, and thoracic flexibility.
• Strength (4/10): 135/95lb front squats represent moderate loading, requiring decent strength but not maximal effort. Five reps allows good form maintenance.
• Power (3/10): Some power needed for burpees and double-unders, but weight and rep scheme allow controlled pace rather than explosive output.

Movements

• Front Squat
• Burpee
• Double-Under

Scaling Options

Front squat: Scale to 95/65 lb or 75/55 lb based on strength. Should be ~60% of 1RM. Sub goblet squats if needed. Burpees: Step-back variation or step-ups to target. Double-unders: Single-unders (50 reps) or alternating single/double mix. Volume options: Reduce to 4 rounds or 15 double-unders per round. Target same time domain.

Scaling Explanation

Scale if unable to perform 8+ unbroken front squats at prescribed weight, cannot maintain proper squat depth, or double-unders are highly inconsistent (>30% miss rate). Prioritize maintaining loading that allows proper front rack position and full depth on squats. Athletes should finish in 8-12 minutes - scale volume if estimated time exceeds 15 minutes. Movement quality should not degrade significantly across rounds.

Intended Stimulus

Moderate-length glycolytic workout targeting 8-12 minutes. Combines moderate load strength with bodyweight movements and skill work. Primary challenge is maintaining consistent output while managing fatigue across mixed modalities. Front squats test strength-endurance while burpees and double-unders challenge cardio capacity.

Coach Insight

Break front squats into 3-2 or unbroken if sustainable. Quick reset between reps is key. For burpees, focus on efficiency over speed - stay close to ground, minimize jumping height. Double-unders should be done in sets of 10-20 based on skill level. Transitions between movements are crucial - don't rest at barbell. Aim for consistent round times with variance under 20 seconds between fastest/slowest round.

Benchmark Notes

Analysis based on DT and Grace anchors due to similar barbell cycling and metabolic demands: 1. Movement breakdown per round: - Front Squats (135/95): 3 sec/rep × 5 = 15 sec - Burpees: 3.5 sec/rep × 10 = 35 sec - Double-Unders: 0.5 sec/rep × 20 = 10 sec Base round time: 60 sec 2. Transitions: ~5 sec between movements = 10 sec/round 3. Fatigue multipliers: - Rounds 1-2: 1.0x (70 sec) - Rounds 3-4: 1.2x (84 sec) - Round 5: 1.3x (91 sec) 4. Total projected time: - Elite (L10): 70 + 70 + 84 + 84 + 91 = ~400 sec - Intermediate (L5): ~540 sec - Beginner (L1): ~900 sec Compared to DT anchor (5 rounds, similar load): - DT L10: 360-420 sec - DT L5: 540-660 sec - DT L1: 840-960 sec This workout is slightly faster than DT due to double-unders vs push jerks, but fatigue pattern is similar. Final targets: Male L10: 300-360 sec (5:00-6:00) Male L5: 540-600 sec (9:00-10:00) Male L1: 840-900 sec (14:00-15:00) Female L10: 360-420 sec (6:00-7:00) Female L5: 600-660 sec (10:00-11:00) Female L1: 900-960 sec (15:00-16:00)

Modality Profile

Front Squat (W), Burpee (G), Double-Under (G). Two gymnastics movements (Burpee, Double-Under) and one weightlifting movement (Front Squat). With three movements total and two being gymnastics, rounded to 70/0/30 split.