Workout Description

Why This Workout Is Medium

This workout combines moderate volume bodyweight movements with manageable skill demands. Double-unders require coordination but aren't excessive at 60 reps. The lunges and v-ups create cumulative leg and core fatigue across 5 rounds, but the movements don't significantly interfere with each other. Most average CrossFitters can complete this as prescribed in 15-20 minutes with natural breaking points between exercises providing brief recovery.

Benchmark Times for Day 2

• 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 lunges and V-ups across five rounds will heavily tax muscular endurance in legs, core, and shoulders.
• Endurance (7/10): Five rounds for time with continuous movement creates significant cardiovascular demand, especially with double unders driving heart rate up consistently.
• Flexibility (6/10): V-ups require significant hip and hamstring flexibility, while lunges demand good ankle and hip mobility for proper depth.
• Speed (6/10): For time format encourages quick transitions and maintaining pace across five rounds, with double unders requiring rapid coordination.
• Power (5/10): Double unders require explosive calf and coordination power, while other movements are more strength-endurance focused with minimal power output.
• Strength (4/10): DB front rack lunges provide moderate loading, but bodyweight movements dominate. Strength demand depends on dumbbell weight selection.

Movements

• Jumping Jack
• V-Up
• Reverse Lunge
• Front Rack Lunge
• Double-Under

Benchmark Notes

This workout consists of 5 rounds of 60 double-unders/jumping jacks, 40 alternating reverse lunges, 20 V-ups, and DB front rack lunges. I'll analyze this as a time-based workout since no scoring method was provided. Movement breakdown per round (fresh state): - 60 Double-Unders: 30 seconds (0.5 sec/rep in rhythm) - 40 Alternating Reverse Lunges: 50 seconds (1.25 sec/rep for bodyweight lunges) - 20 V-Ups: 40 seconds (2 sec/rep for core movement) - DB Front Rack Lunges: 60 seconds (estimated 3 sec/rep for ~20 reps with moderate load) Fresh round time: ~180 seconds (3 minutes) Fatigue multipliers across 5 rounds: - Round 1: 180 sec × 1.0 = 180 sec - Round 2: 180 sec × 1.0 = 180 sec - Round 3: 180 sec × 1.15 = 207 sec - Round 4: 180 sec × 1.25 = 225 sec - Round 5: 180 sec × 1.35 = 243 sec Transition time between movements: 5 seconds × 4 transitions × 5 rounds = 100 seconds Rest between rounds: 10 seconds × 4 = 40 seconds Total time calculation: 180 + 180 + 207 + 225 + 243 + 100 + 40 = 1175 seconds This workout is most similar to a medium-duration mixed modal workout. Using Helen (3 rounds: 400m run, 21 KB swing, 12 pull-ups) as an anchor reference, which has L10 at 450-510 sec, L5 at 630-690 sec, and L1 at 900-1080 sec. However, this workout is significantly longer with 5 rounds and more total volume. Adjusting for the increased volume (5 rounds vs 3, more reps per round), I'm scaling Helen's times upward by approximately 60-70%: - L10: ~720 seconds (12:00) - L5: ~1200 seconds (20:00) - L1: ~1800 seconds (30:00) Final recap: - L10 (Elite): 720 seconds (12:00) - L5 (Average): 1200 seconds (20:00) - L1 (Beginner): 1800 seconds (30:00)

Modality Profile

4 out of 5 movements are gymnastics (Double-Under, Jumping Jack, Reverse Lunge, V Up) and 1 is weightlifting (Front Rack Lunge). This gives 80% gymnastics and 20% weightlifting.