Workout Description

Why This Workout Is Medium

This workout builds progressively with adequate recovery between rounds. The RDL weights are moderate (155/105 is manageable for most), and the 9-minute AMRAP allows pacing flexibility. While 6 toes-to-bar per round will challenge grip and core endurance, the combination isn't overwhelming. The skill work in early rounds serves as activation rather than fatigue accumulation. Most average CrossFitters can complete this as prescribed with strategic pacing.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume toes to bar (56 reps) combined with repeated RDLs tests grip endurance and posterior chain muscular stamina significantly.
• Flexibility (7/10): Toes to bar demands significant shoulder mobility and hip flexion, while RDLs require good hamstring and hip flexibility throughout.
• Endurance (6/10): The 9-minute AMRAP creates moderate cardiovascular demand, requiring sustained effort with minimal rest between movements and rounds.
• Strength (6/10): Progressive loading from 75/115 to 105/155 lbs on RDLs provides moderate strength stimulus, especially for posterior chain development.
• Speed (4/10): AMRAP format requires efficient transitions and steady pacing, but movements themselves don't demand rapid cycling or sprint-like intensity.
• Power (2/10): Minimal explosive movement; RDLs are controlled strength movements and toes to bar emphasize coordination over explosive power output.

Movements

• Barbell RDL
• Hollow Hold
• Toes-to-Bar
• Supine Knees to Chest

Benchmark Notes

This workout consists of warm-up rounds with lighter weights followed by a 9-minute AMRAP of 8 RDLs at 155/105 and 6 Toes-to-Bar. The scoring focuses on the AMRAP portion only. Movement analysis: RDLs at 155/105 are moderate-heavy for most athletes, requiring 2-3 seconds per rep when fresh, extending to 3-4 seconds under fatigue. Each set of 8 RDLs takes 16-24 seconds initially, growing to 24-32 seconds in later rounds. Toes-to-Bar typically take 1.5-2.5 seconds per rep when fresh, but grip fatigue from RDLs will significantly impact performance, extending to 2.5-3.5 seconds per rep with forced set breaks. Each set of 6 T2B takes 9-15 seconds initially, extending to 15-21 seconds with breaks. Transition time between movements: 3-8 seconds depending on athlete level. Total round time: Round 1: 28-47 seconds, Round 2: 32-55 seconds, Round 3+: 38-65 seconds with increasing fatigue and set breaks. Using Cindy (20-minute bodyweight AMRAP) as a reference anchor where L10 achieves 25-30 rounds, L5 achieves 15-18 rounds, and L1 achieves 6-8 rounds, this 9-minute AMRAP with heavier loading should see proportionally lower round counts. The barbell loading and grip-intensive combination creates significant fatigue accumulation. Elite athletes (L10) should complete 6+ rounds, average athletes (L5) around 4 rounds, and beginners (L1) 1-2 rounds. Final targets: L10: 6+ rounds, L5: 4 rounds, L1: 1.5 rounds.

Modality Profile

4 out of 5 movements are gymnastics (Supine Knees To Chest, Toes-to-Bar, Hollow, Pause Positional Toes To Bar) and 1 is weightlifting (Barbell RDL). This gives 80% gymnastics and 20% weightlifting.