Workout Description

Why This Workout Is Medium

This workout features simple movements with built-in recovery structure. Two box jumps in 30 seconds is very manageable, leaving 25+ seconds for max bike calories. The 60-second rest between rounds prevents significant fatigue accumulation. While 10 rounds creates moderate volume, the generous work-to-rest ratio (30s work : 60s rest) and basic movement patterns keep this accessible for average CrossFitters without requiring scaling.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Ten rounds of 30-second intervals with bike calories creates significant cardiovascular demand, testing aerobic capacity and recovery between efforts.
• Stamina (7/10): Repeated box jumps and max calorie efforts over 10 rounds will challenge muscular endurance in legs and cardiovascular system.
• Speed (7/10): 30-second caps demand quick transitions and fast cycling on bike to maximize calories within the time constraint.
• Power (6/10): Lateral box jumps are explosive movements requiring quick hip extension and lateral coordination for efficient movement patterns.
• Strength (3/10): Box jumps require moderate leg strength and power, but bike is primarily cardio with minimal strength demands.
• Flexibility (3/10): Lateral box jumps require hip mobility and ankle flexibility, while bike position needs basic hip flexion range.

Movements

• Air Bike
• Lateral Box Jump

Benchmark Notes

This workout consists of 10 rounds with 30-second work periods followed by 60-second rest. Each round includes 2 lateral box jumps (24/20) plus max calories on the bike. Since it's scored as 'Reps', I'm calculating total calories accumulated across all 10 rounds. Movement breakdown per round: - 2 lateral box jumps: ~3-4 seconds (quick movement) - Remaining 26-27 seconds: max effort bike calories Bike calorie rates by level: - Elite (L9-L10): 18-20 cal/30sec = 3.0-3.3 cal/round - Advanced (L7-L8): 15-17 cal/30sec = 2.5-2.8 cal/round - Intermediate (L5-L6): 12-14 cal/30sec = 2.0-2.3 cal/round - Novice (L2-L4): 8-11 cal/30sec = 1.3-1.8 cal/round - Beginner (L1): 6-7 cal/30sec = 1.0-1.2 cal/round The 60-second rest periods allow for near-complete recovery between rounds, so fatigue accumulation is minimal. This maintains consistent output across all 10 rounds. Total calorie calculations (10 rounds): - L10: 33 calories - L9: 30 calories - L8: 28 calories - L7: 26 calories - L6: 24 calories - L5: 22 calories (median) - L4: 20 calories - L3: 18 calories - L2: 16 calories - L1: 14 calories These levels account for the short work intervals favoring power output over endurance, with the bike being the primary scoring movement since box jumps are fixed at 2 reps per round. Final targets: L10: 300+ calories, L5: 220 calories, L1: 120 calories

Modality Profile

Two movements: Lateral Box Jump (Gymnastics - bodyweight movement) and Bike (Monostructural - cyclical cardio). Equal split between G and M modalities.