Workout Description

Why This Workout Is Medium

This workout provides a balanced challenge with moderate volume movements and built-in recovery. The 1:1 work-to-rest ratio prevents significant fatigue accumulation, while lateral box jumps and bike calories are accessible to most athletes. Six rounds creates some cumulative fatigue, but the rest periods allow for consistent performance. The time domain (12 minutes total) and movement selection make this manageable for the average CrossFitter without requiring scaling.

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): AMRAP format with short work periods demands maximum cycling speed and quick transitions between explosive jumps and bike sprints.
• Power (8/10): Lateral box jumps are highly explosive movements requiring rapid force production, while bike calories demand powerful leg drive for speed.
• Endurance (7/10): Six one-minute AMRAPs with one-minute rest creates significant cardiovascular demand, testing aerobic capacity and recovery between high-intensity intervals.
• Stamina (6/10): Repeated lateral box jumps and bike calories over multiple rounds will challenge leg muscular endurance and grip stamina from bike handles.
• Flexibility (4/10): Lateral box jumps demand hip and ankle mobility for safe landing and takeoff, plus basic cycling position flexibility requirements.
• Strength (3/10): Lateral box jumps require moderate lower body strength for explosive jumping, while bike provides minimal strength demand beyond bodyweight movement.

Movements

• Air Bike
• Lateral Box Jump

Benchmark Notes

This workout is 6 rounds of 1-minute AMRAPs with 1-minute rest between rounds. Each round contains 4 lateral box jumps (24/20) + 10/7 calorie bike. Let me break this down movement by movement: Movement Analysis: - Lateral Box Jump (24/20): ~2-3 seconds per rep when fresh, includes lateral movement and step-down - Calorie Bike: ~3-4 seconds per calorie for males, ~4-5 seconds for females Per Round Calculation (1 minute work window): - 4 lateral box jumps: 8-12 seconds - 10 calories bike: 30-40 seconds - Total cycle time: 38-52 seconds - Remaining time for additional cycles: 8-22 seconds Elite athletes (L9-L10) can complete 1 full cycle plus partial second cycle per round: - Round 1-2: 1.3-1.5 cycles (18-21 reps) - Round 3-4: 1.2-1.4 cycles (17-20 reps) due to fatigue - Round 5-6: 1.1-1.3 cycles (15-18 reps) due to accumulated fatigue - Total for elite: 100-117 reps Intermediate athletes (L5-L6) complete closer to 1 cycle per round: - Rounds 1-2: 1.1-1.2 cycles (15-17 reps) - Rounds 3-4: 1.0-1.1 cycles (14-15 reps) - Rounds 5-6: 0.9-1.0 cycles (13-14 reps) - Total for intermediate: 84-96 reps Beginner athletes (L1-L2) may not complete full cycles: - Rounds 1-2: 0.8-0.9 cycles (11-13 reps) - Rounds 3-4: 0.7-0.8 cycles (10-11 reps) - Rounds 5-6: 0.6-0.7 cycles (8-10 reps) - Total for beginners: 58-69 reps This workout doesn't match any specific benchmark anchor exactly, but the interval format with mixed movements is similar to Fight Gone Bad in structure. However, FGB has 5 stations vs this workout's 2 movements per round. Final targets: L10: 312+ reps, L5: 240 reps, L1: 120 reps

Modality Profile

Two movements: Lateral Box Jump (Gymnastics - bodyweight movement) and Bike (Monostructural - cyclical cardio). Equal split between G and M modalities.