Workout Description

Why This Workout Is Medium

This workout progressively loads the RDLs (155→205→225/105→135→155) with built-in recovery between rounds. The toes-to-bar volume is low (only 5 reps in the AMRAP), and the 9-minute time cap prevents excessive fatigue accumulation. While 225/155 RDLs are moderately heavy, the structured progression and rest periods make this manageable for average CrossFitters. The limiting factor will be posterior chain fatigue rather than grip or cardio demands.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Progressive loading from 155/105 to 225/155 on RDLs creates substantial strength demand, especially in the final AMRAP portion.
• Stamina (7/10): Repeated RDLs with increasing load plus toes-to-bar will challenge posterior chain and grip stamina significantly over multiple rounds.
• Endurance (6/10): The 9-minute AMRAP creates moderate cardiovascular demand, though the low rep scheme and strength focus limits pure aerobic stress.
• Flexibility (6/10): RDLs require good hip hinge mobility and hamstring flexibility, while toes-to-bar demands shoulder and thoracic spine mobility.
• Speed (4/10): AMRAP format encourages steady pacing, but heavy RDLs naturally slow movement speed and limit rapid cycling between exercises.
• Power (3/10): Toes-to-bar has some explosive hip flexion component, but RDLs are primarily slow, controlled strength movements with minimal power output.

Movements

• Barbell RDL
• Hollow Hold
• Toes-to-Bar
• Supine Knees to Chest

Benchmark Notes

This workout has a complex structure with skill-building rounds followed by a 9-minute AMRAP. The scoring is based on the AMRAP portion only (Rounds + Reps). Movement analysis: Each AMRAP round consists of 5 RDLs at 225/155 (2-3 sec per rep = 10-15 sec total) + 5 Toes-to-Bar (1.5-2.5 sec per rep = 7.5-12.5 sec total) + transitions (3-5 sec). Fresh round time: 20.5-32.5 sec, averaging 26 sec for intermediate athletes. With fatigue accumulation over 9 minutes: Round 1-5 at base pace (26 sec), Rounds 6-10 with 1.2x fatigue (31 sec), Rounds 11+ with 1.4x fatigue (36 sec). The heavy RDL loading (225/155) will cause significant posterior chain fatigue, and toes-to-bar will challenge grip and core endurance. Using Cindy (20-min AMRAP: 5 pull-up, 10 push-up, 15 air squat) as reference anchor where L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. However, this workout is much shorter (9 min vs 20 min) and has heavier loading with more technical movements. Scaling down proportionally: 9/20 = 0.45x time factor, but the heavier load and technical demands reduce output by approximately 25%. Final scaling: L10 athletes complete 6.5-7 rounds, L5 athletes complete 4.5-5 rounds, L1 athletes complete 2-3 rounds. Recap: L10: 6.8 rounds, L5: 4.8 rounds, L1: 2.5 rounds.

Modality Profile

4 movements total: Barbell RDL (W), Supine Knees to Chest (G), Toes-to-Bar (G), Hollow Hold (G). 3 gymnastics movements (75%) and 1 weightlifting movement (25%).