Workout Description

Why This Workout Is Medium

While the clean & jerks are heavy (135/205), there are only 2 total reps per round split between partners, allowing adequate recovery. The 400m run provides active rest between rounds. Double-unders and toes-to-bars are moderate volume with partner format reducing individual workload. The combination creates steady work without overwhelming fatigue accumulation, making it challenging but manageable for average CrossFitters.

Benchmark Times for Eva Strong

• Elite: <15:00
• Advanced: 17:00-19:00
• Intermediate: 21:00-23:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of double-unders and toes-to-bars will heavily tax grip strength and core stamina across multiple rounds.
• Power (8/10): Double-unders and clean and jerks are highly explosive movements requiring rapid force production and coordination.
• Endurance (7/10): Five rounds with running and continuous movement creates significant cardiovascular demand, though partner format allows some recovery between efforts.
• Flexibility (7/10): Toes-to-bars demand significant shoulder and hip flexibility, while clean and jerks require good mobility throughout multiple joints.
• Strength (6/10): Clean and jerks at 135/205 lbs require moderate to heavy strength, though only 2 reps total per round.
• Speed (6/10): Partner format and movement transitions require good pacing strategy, though some rest occurs during partner's work.

Movements

• Double-Under
• Toes-to-Bar
• Clean and Jerk
• Run

Benchmark Notes

This is a partner workout with 5 rounds of: 24 double-unders each (48 total), 19 toes-to-bars total, 2 clean and jerks total at 205/135 lb, and 400m run together. I'll analyze this by breaking down each movement per round, then applying fatigue multipliers. Movement analysis per round: - Double-unders (48 total): Fresh state ~24 sec (0.5 sec/rep), but partner coordination adds ~6 sec = 30 sec - Toes-to-bars (19 total): Fresh state ~38 sec (2 sec/rep), likely broken into sets of 5-7-7 with brief rests = 45 sec - Clean & jerks (2 total at heavy load): At 205/135 lb, these are challenging singles with rest between = 20 sec - 400m run together: Partner pacing typically 90-120 sec for average athletes - Transitions between movements: ~10 sec between each Round 1 (fresh): 30 + 45 + 20 + 100 + 30 (transitions) = 225 sec Round 2 (1.1x fatigue): 33 + 50 + 22 + 105 + 30 = 240 sec Round 3 (1.2x fatigue): 36 + 54 + 24 + 110 + 30 = 254 sec Round 4 (1.3x fatigue): 39 + 59 + 26 + 115 + 30 = 269 sec Round 5 (1.5x fatigue): 45 + 68 + 30 + 125 + 30 = 298 sec Total estimated time: 1286 sec (~21:30) for median athlete (L5) This workout combines elements similar to Helen (running + gymnastics) and Grace (heavy clean & jerks). Helen's L5 benchmark is 630-690 sec for 3 rounds, but this workout has 5 rounds plus heavier barbell work and partner coordination complexity. The heavy clean & jerks at 205/135 lb significantly slow the pace compared to Helen's kettlebell swings. Adjusting for the additional volume (5 vs 3 rounds) and heavier loading, I estimate: L10: 900 sec (15:00) - elite teams with efficient transitions L5: 1380 sec (23:00) - average CrossFit teams L1: 2100 sec (35:00) - novice teams with frequent rest Final targets: L10: 900 sec, L5: 1380 sec, L1: 2100 sec

Modality Profile

4 movements total: Double-Under and Toes-to-Bar are Gymnastics (50%), Run is Monostructural (25%), Clean and Jerk is Weightlifting (25%)