Workout Description

Why This Workout Is Medium

This workout features moderate intensity with built-in recovery. The 20-second work cap prevents excessive fatigue accumulation, while 40 seconds rest allows adequate recovery between rounds. The bike calories are achievable for most athletes, and goblet squats with 50/35 are manageable loads. The 8-round format creates some cumulative fatigue, but the generous rest periods and capped work time keep this accessible to average CrossFitters without requiring scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Max goblet squats after bike calories in each round will heavily tax leg muscular endurance, especially as fatigue accumulates across rounds.
• Endurance (7/10): Eight rounds of bike calories with short rest periods creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Power (6/10): Bike calories require explosive leg drive and the transition to max goblet squats demands quick power output in fatigued state.
• Speed (5/10): Quick transitions between bike and squats are crucial, plus maintaining high cycling speed on bike calories within the time cap.
• Strength (4/10): Moderate dumbbell load for goblet squats provides some strength demand, but emphasis is on endurance rather than maximal force production.
• Flexibility (3/10): Goblet squats require good ankle and hip mobility for full depth, while bike position demands basic hip flexion range of motion.

Movements

• Air Bike
• Dumbbell Goblet Squat

Benchmark Notes

This workout is 8 rounds of 20-second intervals with 7/5 calorie bike followed by max DB goblet squats (50/35 lb), with 40 seconds rest between rounds. Since it's scored as 'Reps', we're tracking total goblet squats completed across all 8 rounds. Movement breakdown per round: - 7/5 calorie bike: Takes 12-20 seconds for most athletes, leaving 0-8 seconds for goblet squats in the work interval - The primary scoring comes from goblet squats performed during the 40-second rest periods Round-by-round analysis: - Rounds 1-2: Fresh state, athletes can perform 15-20 goblet squats during rest periods - Rounds 3-4: Slight fatigue, 12-18 squats per rest period (1.1x fatigue) - Rounds 5-6: Moderate fatigue, 10-15 squats per rest period (1.2x fatigue) - Rounds 7-8: High fatigue, 8-12 squats per rest period (1.4x fatigue) The bike calories will consume most or all of the 20-second work window, so the bulk of squats happen during the 40-second 'rest' periods. Elite athletes might squeeze in 1-2 squats after quick bike completion. Calculated totals: - Elite (L10): ~35 squats per round average = 280 total reps - Advanced (L7-L8): ~25-30 squats per round = 200-240 total reps - Intermediate (L5): ~25 squats per round = 200 total reps - Beginner (L1-L2): ~15 squats per round = 120 total reps This workout is unique as it blends cardio intervals with strength endurance during 'rest' periods. The goblet squat load (50/35) is moderate, allowing for higher rep counts but creating significant fatigue accumulation. Final targets: L10: 280 reps, L5: 200 reps, L1: 120 reps

Modality Profile

Two movements: Bike (monostructural cardio) and Dumbbell Goblet Squat (weighted external load movement). Equal 50/50 split between M and W modalities.