Workout Description

Why This Workout Is Medium

The 95/135lb sumo deadlifts are light-moderate for most athletes, and bodyweight movements (air squats, lunges) are accessible. The 400m row provides natural recovery between rounds. While 4 rounds creates moderate volume accumulation, the weights are manageable and movement patterns don't significantly interfere with each other. Most average CrossFitters can complete as prescribed with steady pacing, making this a solid medium-intensity workout.

Benchmark Times for 25:01 - 50:00

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of sumo deadlifts, med ball squats, and lunges across four rounds will heavily tax muscular endurance, especially posterior chain and legs.
• Endurance (7/10): Four rounds with 400m rows creates significant cardiovascular demand, requiring sustained aerobic output throughout the workout with minimal rest.
• Flexibility (6/10): Sumo deadlifts require significant hip mobility, med ball bear hug positions demand thoracic extension, and deep squat patterns challenge ankle mobility.
• Speed (5/10): Four-round format encourages steady pacing with transitions between movements, but not sprint-level cycling due to loading and volume.
• Strength (4/10): Moderate loading with 95/135lb sumo deadlifts and 14/20lb med ball provides strength stimulus but not maximal effort demands.
• Power (2/10): Primarily grinding movements with controlled tempos; minimal explosive or ballistic movement patterns throughout the workout structure.

Movements

• Med Ball Bear Hug Step Back Lunge
• Medicine Ball Bear Hug Air Squat
• Sumo Deadlift
• Row

Benchmark Notes

This workout consists of 4 rounds of: 12 Sumo Deadlifts (95/135), 26 Med Ball Bear Hug Air Squats (14/20), 12 Sumo Deadlifts, 26 Med Ball Bear Hug Step-back Lunges, 400m Row. Total volume: 96 sumo deadlifts, 104 air squats, 104 lunges, 1600m rowing. Movement analysis: Sumo deadlifts at 95/135 lbs are moderate load, ~2-3 sec per rep fresh. Med ball bear hug squats with 14/20 lb ball ~2 sec per rep. Step-back lunges with med ball ~2.5 sec per rep. 400m row ~90-120 sec per round. Round 1 (fresh): Deadlifts 24 reps × 2.5 sec = 60 sec, Squats 26 × 2 sec = 52 sec, Lunges 26 × 2.5 sec = 65 sec, Row 400m = 105 sec, transitions = 15 sec. Total: 297 sec. Round 2 (1.1x fatigue): 327 sec. Round 3 (1.2x fatigue): 356 sec. Round 4 (1.3x fatigue): 386 sec. Total estimated time: 1366 seconds (~23 minutes). This is similar to Kelly benchmark (5 rounds: 400m run, 30 box jumps, 30 wall balls) which has L10: 930-1050 sec, L5: 1260-1440 sec, L1: 1800-2100 sec. However, this workout has more total volume (4 rounds vs 5, but heavier deadlifts and longer rowing distance). Adjusting Kelly upward by ~15% for additional volume and complexity: L10: 720-840 sec, L5: 1200-1320 sec, L1: 1800-2040 sec. Final targets: L10: 720-840 sec, L5: 1200 sec, L1: 1800 sec.

Modality Profile

4 movements total: 2 Gymnastics (Med Ball Bear Hug Air Squat, Med Ball Bear Hug Step Back Lunge - bodyweight movements with light external load), 1 Monostructural (Row), 1 Weightlifting (Sumo Deadlift). Split as 50% G, 25% M, 25% W.