Workout Description

Why This Workout Is Medium

This workout combines moderate loading (95/65 front rack) with bodyweight core work over 4 rounds in 10 minutes. The bar rollouts will challenge core stability early, creating fatigue that affects the lunges, but the alternating nature provides brief recovery. The weight is manageable for average athletes, and the 10-minute cap prevents excessive volume accumulation. The combination creates steady fatigue without being overwhelming.

Benchmark Times for 30:00 - 40:00

• Elite: <5:50
• Advanced: 6:20-6:50
• Intermediate: 7:20-8:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Four rounds of bar rollouts and lunges will significantly challenge core and leg muscular endurance over the duration.
• Strength (6/10): Front-racked reverse lunges with 95/65 pounds require substantial strength, while rollouts demand significant core strength throughout.
• Flexibility (6/10): Bar rollouts require excellent shoulder and core mobility, while front-racked lunges demand ankle and hip flexibility.
• Speed (5/10): Time cap creates urgency for steady pacing and efficient transitions between the two demanding movements.
• Endurance (4/10): Ten-minute time cap with moderate movement volume creates some cardiovascular demand but isn't primarily aerobic focused.
• Power (2/10): Both movements are controlled and strength-focused rather than explosive, with minimal power generation requirements.

Movements

• Barbell Roll-Out
• Reverse Lunge

Benchmark Notes

This is a 10-minute time cap workout with 4 rounds of 7 bar rollouts + 14 alternating front racked reverse lunges at 95/65 lbs. Since no scoring method was provided, this defaults to time to completion. Movement breakdown per round: - 7 Bar Rollouts: 3-4 sec per rep = 21-28 sec - 14 Alt Front Racked Reverse Lunges (95/65): 2-2.5 sec per rep = 28-35 sec - Transitions between movements: 3-5 sec Total per round (fresh): 52-68 sec Fatigue progression across 4 rounds: - Round 1: 55 sec (fresh state) - Round 2: 60 sec (1.1x multiplier) - Round 3: 66 sec (1.2x multiplier) - Round 4: 77 sec (1.4x multiplier, significant core fatigue from rollouts) Total time estimate: 258 sec (4:18) for elite athletes This workout has similarities to core-intensive chippers but is shorter duration. The bar rollouts will create significant core fatigue that compounds the difficulty of the front racked lunges. The moderate weight (95/65) allows for unbroken sets but the core fatigue becomes the limiting factor. Compared to similar 4-round moderate intensity workouts, elite times should be around 4:20-5:50, intermediate around 6:00-8:00, and novice 9:30-12:00. The 10-minute cap suggests most athletes should finish within this timeframe. Final targets - L10: 5:50, L5: 8:00, L1: 12:00

Modality Profile

Both movements use external load - Barbell Roll-Out uses a barbell and Alternating Front Racked Reverse Lunge involves holding weight in front rack position. No bodyweight or cardio movements present.