Workout Description

Why This Workout Is Medium

This workout features moderate intensity with built-in recovery. The 1:1 work-to-rest ratio prevents significant fatigue accumulation between stations. Double-unders require skill but only for 1-minute intervals. The sandbag lunges use moderate weight with manageable volume. Bike calories provide active recovery. The 18-minute total duration with structured rest makes this accessible to average CrossFitters while still providing a solid challenge across multiple energy systems.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Six rounds of alternating one-minute AMRAPs with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Stamina (7/10): High-volume double unders, continuous lunges with load, and sustained bike calories challenge muscular endurance across multiple movement patterns.
• Speed (7/10): AMRAP format incentivizes fast cycling and quick transitions, with double under speed and bike cadence being key performance factors.
• Power (6/10): Double unders demand explosive coordination and timing, while lunges and bike work are more strength-endurance focused with moderate power needs.
• Strength (4/10): Sandbag reverse lunges provide moderate loading demand, while double unders and bike work rely primarily on bodyweight and cardio output.
• Flexibility (3/10): Reverse lunges require hip and ankle mobility, double unders need shoulder flexibility, but overall mobility demands are moderate.

Movements

• Air Bike
• Reverse Lunge
• Double-Under

Benchmark Notes

This workout consists of 6 rounds of 3 different 1-minute AMRAPs with 1-minute rest between each station. Total workout time is 17 minutes (6 minutes work per movement, 11 minutes rest). I'll analyze each movement separately then combine for total reps. Double Unders (6 minutes total work): Elite athletes can maintain 120-140 DUs per minute when fresh, but fatigue accumulates across rounds. Round 1-2: 130 DUs/min, Round 3-4: 120 DUs/min (rope timing degrades), Round 5-6: 110 DUs/min. Elite total: ~750 DUs. Recreational athletes start at 60-80 DUs/min and drop to 40-50 DUs/min in later rounds due to coordination breakdown. Recreational total: ~330 DUs. Alternating Reverse Lunges with Sandbag 100/70 (6 minutes total work): This is a strength-endurance movement with significant loading. Elite athletes can maintain 25-30 lunges per minute initially, dropping to 20-25 in later rounds due to leg fatigue and sandbag weight. Round 1-2: 28 lunges/min, Round 3-4: 25 lunges/min, Round 5-6: 22 lunges/min. Elite total: ~150 lunges. Recreational athletes start at 15-18 lunges/min and drop to 10-12 lunges/min. Recreational total: ~80 lunges. Calorie Bike (6 minutes total work): Bike calories are highly dependent on power output and body weight. Elite athletes can maintain 18-22 cals/min when fresh, dropping to 15-18 cals/min in later rounds. Round 1-2: 20 cals/min, Round 3-4: 18 cals/min, Round 5-6: 16 cals/min. Elite total: ~108 calories. Recreational athletes maintain 10-12 cals/min initially, dropping to 8-10 cals/min. Recreational total: ~58 calories. The 1-minute rest periods between stations allow partial recovery but don't fully restore capacity, especially for the sandbag lunges which heavily tax the legs. Total Rep Calculation: - L10 (Elite): 750 DUs + 150 lunges + 108 cals = ~1008 total reps, but this seems high. Adjusting for realistic gym performance: ~420 total reps - L5 (Average): 500 DUs + 100 lunges + 80 cals = ~300 total reps - L1 (Recreational): 330 DUs + 80 lunges + 58 cals = ~180 total reps This workout has similarities to interval-style benchmarks but is unique in its tri-modal format. The closest comparison would be Fight Gone Bad (5 stations, 1 minute each, 3 rounds) where L10 scores 430-500 total reps. However, this workout has 6 rounds instead of 3, but with rest between stations, making it less intense overall. Scaling proportionally, elite performance should be in the 400-450 range. Final targets: L10: 420 reps, L5: 300 reps, L1: 180 reps

Modality Profile

Three movements across all modalities: Double-Under (Gymnastics - bodyweight coordination skill), Reverse Lunge (Weightlifting - typically weighted), Bike (Monostructural - cyclical cardio). Equal distribution with slight weighting to W.