Workout Description

Why This Workout Is Medium

This workout features moderate loads and fundamental movements with built-in recovery. The 1-minute work/1-minute rest structure prevents excessive fatigue accumulation. While the bike calories create some leg fatigue before the toes-to-bar and dumbbell cleans, the weights are manageable and the movements don't significantly interfere with each other. The 7-round format with equal rest allows most average CrossFitters to maintain consistent output throughout.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume toes to bar and alternating dumbbell power cleans over seven rounds will heavily tax upper body and core muscular endurance capacity.
• Endurance (7/10): Seven rounds with bike calories and continuous movement creates significant cardiovascular demand, though one-minute rest periods provide some recovery between efforts.
• Speed (7/10): One-minute caps create urgency for fast transitions and quick cycling through movements. Efficient movement patterns and minimal rest are crucial.
• Flexibility (6/10): Toes to bar requires significant shoulder and hip flexibility, while power cleans demand good ankle, hip, and thoracic spine mobility for proper positioning.
• Power (6/10): Dumbbell power cleans are inherently explosive movements requiring hip drive and speed under the bar, creating moderate power demands throughout.
• Strength (4/10): Moderate dumbbell loads (50/35) and bodyweight movements require decent strength but aren't maximal effort. Power cleans demand some strength component.

Movements

• Air Bike
• Dumbbell Power Clean
• Toes-to-Bar

Benchmark Notes

This workout is scored by total reps completed across 7 rounds of 1-minute work periods with 1-minute rest. Each round consists of 10/7 calorie bike followed by AMRAP toes-to-bar and alternating DB power cleans (50/35). I'll analyze this round by round with fatigue accumulation. Round 1 (Fresh): Bike calories take 12-18 seconds for elite athletes, leaving 42-48 seconds for AMRAP. Toes-to-bar: 1.5-2 sec per rep, DB power cleans: 2-3 sec per rep. In 45 seconds, elite athletes can complete approximately 8-10 toes-to-bar (12-20 sec) and 8-12 DB cleans (16-36 sec), totaling 16-22 reps plus 10 bike calories = 26-32 total reps. Rounds 2-3: Apply 1.1x fatigue multiplier. Bike time increases slightly to 14-20 seconds, leaving 40-46 seconds for AMRAP. Expect 24-28 reps per round. Rounds 4-5: Apply 1.2-1.3x fatigue multiplier. Bike takes 16-22 seconds, leaving 38-44 seconds. Grip fatigue from toes-to-bar affects performance. Expect 22-26 reps per round. Rounds 6-7: Apply 1.3-1.5x fatigue multiplier. Significant grip and shoulder fatigue. Bike takes 18-24 seconds, leaving 36-42 seconds. Expect 20-24 reps per round. Total calculation: Round 1: 29 reps, Rounds 2-3: 26 reps each (52), Rounds 4-5: 24 reps each (48), Rounds 6-7: 22 reps each (44). Elite total: 29+52+48+44 = 173 reps. For comparison, this is similar to Fight Gone Bad in structure (timed rounds with multiple movements) but with rest periods. FGB elite scores are 430-500 total reps across 3 rounds. Adjusting for 7 rounds with rest periods, elite performance should be around 350-380 reps. Final benchmarks: L10: 364+ reps, L5: 252 reps, L1: 140 reps. The progression accounts for decreasing work capacity and increasing fatigue across fitness levels.

Modality Profile

Three movements across all modalities: Bike (monostructural cardio), Toes-to-Bar (gymnastics bodyweight), and Dumbbell Power Clean (weightlifting with external load). Equal distribution with slight emphasis on weightlifting.