Workout Description

Why This Workout Is Medium

While each movement is fundamental, the workout creates moderate fatigue through the run-based sandwich structure. The 200m runs provide natural breaks between movements, preventing severe accumulation. The deadlifts being last is strategic - they're light enough (95/65) to handle under fatigue. Most CrossFitters can complete this in 12-15 minutes without scaling, making it a solid medium-difficulty conditioning piece.

Benchmark Times for Erin Turner

• Elite: <6:00
• Advanced: 6:30-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of air squats, push-ups, and deadlifts challenges local muscular endurance, particularly in pushing and leg muscles.
• Endurance (7/10): Three 200m runs combined with high-rep bodyweight movements and light deadlifts creates sustained cardiovascular demand throughout the workout.
• Speed (6/10): Quick transitions between movements and maintaining pace on runs is important for overall workout performance.
• Flexibility (4/10): Standard mobility requirements for squats, push-ups, and deadlifts, with no extreme ranges of motion needed.
• Strength (3/10): Light deadlift load (95/65 lb) and bodyweight movements make this more endurance-focused than strength-focused.
• Power (2/10): Minimal power demands as movements are performed at steady pace for endurance rather than explosiveness.

Movements

• Air Squat
• Deadlift
• Push-Up
• Run

Scaling Options

Push-ups: Elevate hands on box/bench or do from knees. Air squats: Reduce depth or use target/box for consistent range. Deadlifts: Scale to 65/45 lbs or 40-60% of 1RM. Running: Substitute 200m row or 150m run. For significant scaling, reduce reps to 24 per movement or break into smaller sets (4x8). Time cap at 25 minutes.

Scaling Explanation

Scale if unable to perform 15+ push-ups unbroken when fresh or if deadlift weight is above 65% of 1RM. Priority is maintaining consistent movement through all rounds - form should not break down significantly. Target completion time is 12-18 minutes with steady effort throughout. Scale to maintain intended stimulus of moderate sustained output rather than grinding through movements with long breaks.

Intended Stimulus

Moderate-length glycolytic workout targeting the 12-18 minute time domain. Primary focus is on maintaining consistent output across running and bodyweight movements while managing fatigue from the deadlifts. Tests both muscular endurance and cardiovascular capacity with emphasis on leg recovery between running segments.

Coach Insight

Break up the bodyweight movements early - consider 16/16 or 12/10/10 sets. Maintain a steady running pace rather than sprinting to conserve energy for the movements. On deadlifts, quick singles or small sets of 3-5 reps are optimal. Watch for form breakdown on push-ups as fatigue sets in. Keep transitions under 10 seconds between movements. Common mistake is going too fast on first run and air squats, leading to a significant slowdown later.

Benchmark Notes

This workout follows a run-calisthenics-run pattern similar to Helen but with deadlifts instead of KB swings. Breaking it down: 200m Run x3 = 3 x 35s = 105s base 32 Air Squats = 32 x 1.2s = 38s 32 Push-Ups = 32 x 1.5s = 48s (with fatigue) 32 Deadlifts = 32 x 2s = 64s (moderate load) Transitions: 4 x 10s = 40s Fatigue considerations: - Second run +10% after squats - Third run +20% after cumulative leg work - Push-ups slower in middle position - Deadlifts come last when most fatigued Base time: 295s With fatigue multipliers: ~360s for elite (L10) Comparing to Helen benchmark (which is longer at 3 rounds): Helen L10 = 450-510s This workout should be ~25% faster due to fewer total movements and rounds Final targets (M/F): L10: 360s/420s (6:00/7:00) L5: 540s/600s (9:00/10:00) L1: 900s/960s (15:00/16:00) Female levels are ~10% slower due to push-up and deadlift strength requirements affecting pacing.

Modality Profile

4 total movements: Air Squat (G), Push-Up (G), Run (M), Deadlift (W). 2 gymnastics movements (50%), 1 monostructural (25%), 1 weightlifting (25%)