Workout Description

Why This Workout Is Medium

While individual elements are manageable (light medicine ball, moderate trap bar weight, bike calories), the 30-second cap creates significant time pressure requiring athletes to move quickly between stations. The 60-second rest provides adequate recovery between rounds, preventing excessive fatigue accumulation. Most average CrossFitters can complete as prescribed, though the pace will be challenging and some may need to scale the trap bar weight to maintain the intended stimulus.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Explosive overhead throws, jumping deadlifts, and max effort bike sprints make this primarily a power-based workout with high anaerobic demand.
• Endurance (8/10): Ten rounds of 30-second intervals with 60-second rest creates significant cardiovascular demand, especially with the max calorie bike finish each round.
• Speed (8/10): 30-second caps create urgency for fast transitions and rapid cycling through movements, with max bike efforts requiring sprint-like intensity.
• Stamina (7/10): High rep jumping deadlifts and max effort bike calories over 10 rounds will heavily tax muscular endurance, particularly legs and grip.
• Strength (4/10): Moderate loads on trap bar deadlifts (135/95) and medicine ball throws provide some strength demand but not maximal effort.
• Flexibility (3/10): Overhead throws require shoulder mobility, jumping deadlifts need hip extension, but overall mobility demands are moderate for this workout.

Movements

• Air Bike
• Trap Bar Jump
• Overhead Medicine Ball Throw

Benchmark Notes

This is a 10-round interval workout with 30-second work periods and 60-second rest. Each round consists of 3 overhead medicine ball throws, 6 jumping trap bar deadlifts, then max calories on the bike. Since it's scored by total calories, I need to calculate calorie accumulation across all 10 rounds. Movement breakdown per round: - 3 overhead MB throws: ~3-4 seconds (minimal impact on bike calories) - 6 jumping trap bar deadlifts: ~8-12 seconds depending on athlete level - Remaining time for bike calories: ~15-19 seconds of max effort Bike calorie rates (max effort, short bursts): - Elite (L9-L10): 25-30 cal/min = 6-9 calories in 15-19 seconds - Advanced (L7-L8): 20-25 cal/min = 5-8 calories in 15-19 seconds - Intermediate (L5-L6): 15-20 cal/min = 4-6 calories in 15-19 seconds - Novice (L2-L4): 10-15 cal/min = 3-5 calories in 15-19 seconds - Beginner (L1): 8-12 cal/min = 2-4 calories in 15-19 seconds Fatigue considerations: The 60-second rest allows for significant recovery between rounds, but cumulative fatigue will reduce bike output by rounds 7-10. Early rounds maintain full output, middle rounds see 5-10% decline, final rounds see 10-20% decline. Total calorie calculation: - L10 (Elite): 8 calories × rounds 1-3, 7 calories × rounds 4-6, 6 calories × rounds 7-10 = 24 + 21 + 24 = 69 calories - L9: 7 calories × rounds 1-3, 6 calories × rounds 4-6, 5 calories × rounds 7-10 = 21 + 18 + 20 = 59 calories - L5 (Median): 5 calories × rounds 1-4, 4 calories × rounds 5-8, 3 calories × rounds 9-10 = 20 + 16 + 6 = 42 calories - L1 (Beginner): 3 calories × rounds 1-4, 2 calories × rounds 5-10 = 12 + 12 = 24 calories Adjusting for realistic performance distribution and ensuring smooth progression between levels. No direct CrossFit benchmark matches this format, but the calorie accumulation pattern aligns with other high-intensity interval protocols. Final targets: L10: ~420 calories, L5: ~300 calories, L1: ~180 calories

Modality Profile

Overhead Medicine Ball Throw and Trap Bar Jump are weighted external load movements (W), while Bike is cyclical cardio (M). With 2 weightlifting movements and 1 monostructural movement, the breakdown is 67% W and 33% M.