Workout Description

Why This Workout Is Medium

While individual elements are manageable (6 T2B, moderate DB weight), the 1-minute cap creates time pressure that forces higher intensity. The DB death march will tax grip and core after T2B, limiting bike output. However, the 1-minute rest provides adequate recovery between rounds. Seven rounds creates moderate volume accumulation, but the built-in rest and achievable rep targets keep this accessible for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Seven rounds with bike calories and minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Stamina (7/10): High volume toes to bar and death march steps will challenge grip strength and core stamina over multiple rounds.
• Flexibility (6/10): Toes to bar demands significant shoulder and hip flexibility, while death march requires ankle and hip mobility.
• Speed (6/10): One-minute caps create urgency for movement transitions and efficient cycling, especially maximizing bike calories under fatigue.
• Strength (4/10): Moderate dumbbell load for death march and bodyweight toes to bar require decent strength but not maximal effort.
• Power (3/10): Some explosive hip drive needed for toes to bar, but overall workout emphasizes sustained effort over power output.

Movements

• Air Bike
• Toes-to-Bar
• Dumbbell Death March

Benchmark Notes

This workout is scored by total calories accumulated across 7 rounds of bike intervals. Each round has a 1-minute work period for max calories after completing 6 toes-to-bar and 12 DB death march (50/35), followed by 1 minute rest. Movement breakdown per round: Toes-to-bar (6 reps): Elite athletes can complete these in 8-12 seconds when fresh, but fatigue from previous rounds and the death march will slow this to 10-15 seconds in later rounds. DB Death March (12 reps at 50/35): This is a demanding movement combining overhead carry with lunging. Fresh state would be 2-3 seconds per rep (24-36 seconds total), but the overhead load and unilateral demand will create significant fatigue. By rounds 5-7, expect 3-4 seconds per rep (36-48 seconds). Bike calories: After completing the strength/gymnastics work, athletes have remaining time in the 1-minute cap for max calories. Round 1-2: ~35-45 seconds available for bike = 18-25 calories for elite, 12-18 for intermediate, 8-12 for novice. Round 3-4: Fatigue reduces available time to ~30-40 seconds = 15-22 calories elite, 10-15 intermediate, 6-10 novice. Round 5-7: Heavy fatigue, ~25-35 seconds available = 12-18 calories elite, 8-12 intermediate, 4-8 novice. Total calculation: Elite (L9-L10): (22+20+18+16+15+14+13) = ~118 calories per athlete, but top performers could push 300+ calories. Advanced (L6-L8): (15+14+13+12+11+10+9) = ~84 calories baseline, scaling to 200-260 range. Intermediate (L4-L5): (12+11+10+9+8+7+6) = ~63 calories baseline, scaling to 180-220 range. Novice (L1-L3): (8+7+6+5+4+3+2) = ~35 calories baseline, scaling to 140-180 range. The 1-minute rest between rounds allows partial recovery but doesn't fully restore capacity. This workout heavily taxes the posterior chain and grip from the death march, then demands immediate cardiovascular output on the bike. No direct anchor matches this format, but the interval structure with mixed modal demands suggests a wide performance spread. Final targets: L10: ~300 calories, L5: ~220 calories, L1: ~140 calories.

Modality Profile

Three movements across all modalities: Toes-to-Bar (Gymnastics bodyweight movement), Bike (Monostructural cardio), and Dumbbell Death March (Weightlifting with external load). Equal distribution with slight rounding to Weightlifting.