Workout Description

Why This Workout Is Medium

While the 0.5 mile run and 50 air squats are individually manageable, their combination creates moderate leg fatigue that compounds over three rounds. The run prevents complete recovery between squat sets. However, the movements are basic, the volume is moderate, and the average CrossFitter can maintain a steady pace throughout. Most will finish in 15-20 minutes without needing to scale.

Benchmark Times for Stimulus Travel WOD 3

• Elite: <8:00
• Advanced: 9:00-10:00
• Intermediate: 11:00-12:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): The repeated 0.5 mile runs create significant cardiovascular demand, with air squats maintaining elevated heart rate between running segments.
• Stamina (7/10): High volume of air squats (150 total) tests leg endurance, while running segments challenge both lower body and systemic stamina.
• Speed (5/10): Maintaining consistent pace on runs and quick transitions between movements is important, but not maximum speed work.
• Flexibility (3/10): Basic hip and ankle mobility required for air squats and running mechanics, but no extreme ranges of motion.
• Strength (2/10): Bodyweight movements only, with air squats providing minimal strength stimulus compared to loaded variations.
• Power (1/10): Minimal power output required; movements are performed at steady state for endurance rather than explosively.

Movements

• Run
• Air Squat

Scaling Options

Run: Reduce to 400m or substitute 500m row/bike. Walk portions if needed. Air Squats: Reduce to 30-40 reps per round, scale to box squats for mobility issues, or do wall balls for added upper body. Can reduce to 2 rounds for newer athletes. Target 15-25 minute finish.

Scaling Explanation

Scale if unable to run 800m continuously or perform 25+ air squats unbroken with good form. Maintaining steady movement is priority over speed. Scale to keep intensity high but manageable - you should be able to keep moving with minimal long breaks. Signs to scale: significant form breakdown in squats, unable to maintain running pace, or taking extended breaks. Goal is steady work with brief transitions.

Intended Stimulus

Moderate-length aerobic conditioning workout (12-20 minutes) targeting oxidative energy system. Primary challenge is maintaining steady running pace while managing leg fatigue from air squats. Tests aerobic capacity and lower body muscular endurance.

Coach Insight

Break the run into 400m segments mentally. Target consistent run pace across all rounds - resist urge to sprint first round. For air squats, break into 2-3 sets (25/25 or 20/15/15) before form deteriorates. Focus on full depth in squats with weight in heels. Common mistake is rushing first round then hitting severe wall. Transition quickly between run and squats but take 3-5 deep breaths before starting each movement.

Benchmark Notes

This workout is similar to Helen (3 rounds of running + movements) but with shorter runs (0.5mi vs 400m) and only air squats instead of KB swings + pull-ups. Breaking it down: 0.5 mile run = 800m = ~2x Helen's run portion Air squats are significantly easier than KB swings + pull-ups Per round breakdown (L5 athlete): - 0.5 mile run: 4:00-4:30 (240-270s) - 50 air squats: 1:15-1:30 (75-90s) including transitions Fatigue multipliers: Round 1: 1.0x (fresh) Round 2: 1.1x (moderate fatigue) Round 3: 1.2x (significant fatigue) Using Helen as anchor (L5 = 10:30-11:30): This workout should be about 30-35% faster due to simpler movements despite longer runs. Final targets: L10 (Elite): 8:00 (480s) L5 (Intermediate): 12:00 (720s) L1 (Beginner): 18:00 (1080s)

Modality Profile

The workout contains 2 movements: Run (Monostructural) and Air Squat (Gymnastics). With 2 movements split across 2 modalities, each represents 50% of the total.

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