Workout Description

Why This Workout Is Medium

This workout combines moderate volume bodyweight movements with light deadlifts in a manageable structure. The 95/65lb Romanian deadlifts are accessible for most athletes, and while 140 total reps across varied movements creates fatigue, the natural breaks between rounds and movement transitions allow recovery. The 12-minute cap ensures reasonable pacing. Most average CrossFitters can complete this as prescribed with steady effort.

Benchmark Times for We Pick Things Up

• Elite: <7:30
• Advanced: 8:30-9:30
• Intermediate: 10:30-11:30
• Beginner: >17:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume across all movements (30 RDLs, 60 push-ups, 90 piked leg lifts, 120 sit-ups, 150 hops) heavily taxes muscular endurance systems.
• Endurance (7/10): Three rounds with 12-minute cap creates significant cardiovascular demand, especially with minimal rest between high-rep movements and continuous cycling.
• Flexibility (6/10): Romanian deadlifts require significant hamstring and hip flexibility, while piked leg lifts demand considerable hip flexor and hamstring mobility throughout range.
• Speed (6/10): Time cap creates urgency for quick transitions and steady pacing, though movements don't require rapid cycling like lighter metabolic conditioning workouts.
• Strength (4/10): Romanian deadlifts at 95/65 pounds provide moderate strength demand, while other movements rely primarily on bodyweight resistance and core strength.
• Power (3/10): Lateral hops provide some explosive component, but most movements are controlled strength-endurance based rather than power-focused explosive efforts.

Movements

• Push-Up
• V-Up
• Sit-Up
• Romanian Deadlift
• Lateral Hop

Benchmark Notes

This workout consists of 3 rounds of 10 Romanian Deadlifts (95/65), 20 Push Ups, 30 Piked Leg Lifts, 40 Sit Ups, and 50 Lateral Hops over Barbell, capped at 12 minutes. I'll analyze this movement by movement with fatigue considerations. Movement Analysis: - Romanian Deadlifts (95/65): Moderate load, 2-2.5 sec per rep fresh - Push Ups: 1-1.5 sec per rep fresh - Piked Leg Lifts: 1.5-2 sec per rep (core intensive) - Sit Ups: 1-1.5 sec per rep - Lateral Hops: 0.8-1.2 sec per rep (light, quick movement) Round 1 (Fresh): RDL 25 sec + Push-ups 25 sec + Leg lifts 50 sec + Sit-ups 50 sec + Hops 45 sec + transitions 15 sec = 210 sec Round 2 (1.15x fatigue): 210 × 1.15 = 242 sec Round 3 (1.3x fatigue): 210 × 1.3 = 273 sec Total: 725 sec (12:05) This closely resembles Helen's structure (3 rounds, mixed modalities) but with more bodyweight emphasis and lighter barbell work. Helen benchmarks: L10 450-510 sec, L5 630-690 sec, L1 900-1080 sec. However, this workout has significantly more total reps (450 vs Helen's ~200) and the 12-minute cap will affect slower athletes. Adjusting from Helen anchor: The higher rep count (+125%) and core-intensive movements suggest 15-20% longer times. Elite athletes should finish around 7:30-8:30 (450-510 sec), intermediate around 10:30-11:30 (630-690 sec), and beginners may hit the 12-minute cap frequently. Final targets: L10: 450-510 sec, L5: 630-690 sec, L1: 900-1020 sec (many will cap at 720 sec)

Modality Profile

4 out of 5 movements are bodyweight gymnastics (Push-Up, V-Up, Sit-Up, Lateral Hop), while 1 movement uses external load (Romanian Deadlift). This gives an 80/20 split between Gymnastics and Weightlifting.