Workout Description

Why This Workout Is Medium

This workout combines moderate volume bodyweight movements in a time-pressured format. The 3-minute cap creates urgency but the movements don't significantly interfere with each other. Most average CrossFitters can complete one round in 2-3 minutes, making this achievable but challenging. The descending rep scheme and familiar movements keep it accessible, while the time pressure and cumulative fatigue across three rounds elevate it above Easy.

Benchmark Times for Barb (35:00 - 52:00)

• Elite: <3:00
• Advanced: 4:00-5:00
• Intermediate: 6:00-7:00
• Beginner: >11:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume bodyweight movements (100 total reps per round) will heavily tax upper body pulling, pushing, and core muscular endurance.
• Speed (8/10): The 3-minute cap creates urgency requiring fast transitions and quick movement cycling to complete all reps within time domain.
• Endurance (7/10): Three rounds with a 3-minute cap creates significant cardiovascular demand, requiring sustained aerobic output with minimal rest between movements.
• Flexibility (3/10): Pull-ups require shoulder mobility, sit-ups need hip flexion, squats demand ankle and hip mobility for full range.
• Strength (2/10): Purely bodyweight movements with no external load; tests relative strength endurance rather than maximal force production.
• Power (2/10): Minimal explosive demand; movements can be performed at steady pace rather than requiring explosive output for success.

Movements

• Push-Up
• Air Squat
• Sit-Up
• Pull-Up

Benchmark Notes

This workout is essentially a scaled version of Angie (100 pull-up + 100 push-up + 100 sit-up + 100 air squat) with exactly 100 total reps per movement but structured as 3 rounds with a 3-minute cap. The Angie anchor shows L10: 900-1080 sec, L5: 1320-1500 sec, L1: 1980-2400 sec for males. However, this workout has the same total volume (100 reps each movement) but adds the psychological pressure and potential strategic pacing of a 3-minute cap per round. Movement breakdown per round: 10 pull-ups (10-20 sec), 20 push-ups (20-30 sec), 30 sit-ups (30-45 sec), 40 air squats (40-60 sec), totaling 100-155 sec of work time per round when fresh. Adding transitions (5-10 sec between movements) gives 115-185 sec per round. With fatigue multipliers: Round 1: 115-185 sec, Round 2: 127-204 sec (1.1x), Round 3: 138-222 sec (1.2x). Total estimated time: 380-611 sec for elite athletes. However, the 3-minute cap creates urgency that may prevent excessive rest, keeping times closer to the lower end. Comparing to Angie anchor and adjusting for the capped format: L10 should be around 180 sec (3 minutes), L5 around 420 sec (7 minutes), L1 around 660 sec (11 minutes). The cap structure makes this significantly faster than uncapped Angie. Final targets - L10: 180 sec, L5: 420 sec, L1: 660 sec.

Modality Profile

All four movements (Pull-Up, Push-Up, Sit-Up, Air Squat) are bodyweight gymnastics movements with no external load or cyclical cardio components.