Workout Description

Why This Workout Is Medium

This workout provides excellent work-to-rest ratio with 4-minute intervals allowing 60-90 seconds recovery between rounds. The front squat weight (155/105) is moderate for most CrossFitters, and only 7 reps prevents significant leg fatigue. Row and double-unders are manageable volumes that don't create major interference. The structured rest prevents cumulative fatigue buildup, keeping this accessible for average athletes while still providing a solid challenge.

Benchmark Times for Four Loko

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of double unders and front squats across multiple rounds will heavily tax muscular endurance, especially in shoulders and legs.
• Endurance (7/10): Five 4-minute rounds with rowing and continuous movement creates significant cardiovascular demand, though built-in rest periods prevent maximum aerobic stress.
• Strength (6/10): Front squats at 155/105 lbs require moderate to heavy strength, particularly challenging when fatigued from rowing and jump rope.
• Speed (6/10): Four-minute time cap creates urgency for quick transitions and efficient movement cycling to complete all prescribed work each round.
• Power (5/10): Double unders require explosive calf power and coordination; front squats from the bottom position demand some power output.
• Flexibility (4/10): Front squats demand good ankle, hip, and thoracic mobility; double unders require shoulder flexibility for efficient rope positioning.

Movements

• Front Squat
• Row
• Double-Under

Benchmark Notes

This is an EMOM-style workout: 5 rounds of 4-minute intervals with 20/15 cal row, 40 double-unders, and 7 front squats at 155/105 lbs. Since no scoring method was provided, this is scored as time to completion (total work time). Movement breakdown per round: Row 20 cal takes 45-75 sec depending on skill level, 40 double-unders take 20-40 sec (0.5 sec per rep in rhythm, but accounting for trips), 7 front squats at 155 lbs take 14-21 sec (2-3 sec per rep). Total per round: 79-136 seconds of work. With 5 rounds and 4-minute intervals, athletes get built-in rest between rounds. Elite athletes (L10) complete each round in ~72 sec, leaving substantial rest. They finish all work in approximately 6 minutes (360 sec). Intermediate athletes (L5) take ~120 sec per round, finishing in about 10 minutes (600 sec). Novice athletes (L1) struggle with the rowing pace and double-under efficiency, taking the full 4 minutes some rounds and finishing around 18 minutes (1080 sec). The front squat load is significant (155/105) which will cause cumulative fatigue. This workout is similar to interval-based conditioning but scored as total completion time rather than rounds completed.

Modality Profile

Three movements across all modalities: Double-Under (gymnastics bodyweight coordination), Row (monostructural cardio), and Front Squat (weightlifting with external load). Equal distribution with slight emphasis on weightlifting.