Workout Description

Why This Workout Is Medium

While the clean & jerks are heavy (135/205), there are only 2 total reps per round split between partners, allowing adequate recovery. The 400m run provides active rest between rounds. Double-unders and toes-to-bars are moderate volume with partner format reducing individual workload. The combination creates steady work without overwhelming fatigue accumulation, making it challenging but manageable for average CrossFitters.

Benchmark Times for Eva Strong

• Elite: <15:00
• Advanced: 17:00-19:00
• Intermediate: 21:00-23:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of double-unders and toes-to-bars will heavily tax grip strength and core stamina across multiple rounds.
• Power (8/10): Double-unders and clean and jerks are highly explosive movements requiring rapid force production and coordination.
• Endurance (7/10): Five rounds with running and continuous movement creates significant cardiovascular demand, though partner format allows some recovery between efforts.
• Flexibility (7/10): Toes-to-bars demand significant shoulder and hip flexibility, while clean and jerks require good mobility throughout multiple joints.
• Strength (6/10): Clean and jerks at 135/205 lbs require moderate to heavy strength, though only 2 reps total per round.
• Speed (6/10): Partner format and movement transitions require good pacing, though some rest occurs during partner's work.

Movements

• Toes-to-Bar
• Run
• Clean and Jerk
• Double-Under

Benchmark Notes

This is a partner workout with 5 rounds of: 24 double-unders each (48 total), 19 toes-to-bars total, 2 clean and jerks total at 205/135 lb, and 400m run together. I'll analyze this by breaking down each movement per round, then applying fatigue multipliers. Movement analysis per round: - Double-unders (48 total): Fresh state ~24 sec (0.5 sec/rep), but partner coordination adds ~6 sec = 30 sec - Toes-to-bars (19 total): Fresh state ~38 sec (2 sec/rep), likely broken into sets of 5-7-7 with brief rests = 45 sec - Clean & jerks (2 total at heavy load): These are very heavy (205/135), requiring singles with rest. Fresh state ~20 sec total including setup - 400m run together: Partner pacing, fresh state ~90 sec Round 1 (fresh): 30 + 45 + 20 + 90 = 185 sec Round 2 (1.1x fatigue): 33 + 50 + 22 + 99 = 204 sec Round 3 (1.2x fatigue): 36 + 54 + 24 + 108 = 222 sec Round 4 (1.3x fatigue): 39 + 59 + 26 + 117 = 241 sec Round 5 (1.5x fatigue): 45 + 68 + 30 + 135 = 278 sec Total base time: 1130 sec (~18:50) Add transitions between movements (4 per round × 5 rounds × 8 sec avg): +160 sec Add partner coordination delays and heavy barbell setup: +60 sec Total elite time: ~1350 sec (22:30) This workout combines elements similar to Helen (running + gymnastics) and Grace (heavy clean & jerks). Helen's L10 anchor is 450-510 sec for 3 rounds, but this workout has 5 rounds plus heavy barbell work. Grace L10 is 90-120 sec for 30 C&J at 135/95, but we only have 10 total reps at heavier load. The volume and partner coordination suggest times significantly longer than either anchor. Considering the high skill movements (toes-to-bars), heavy loading (205/135 C&J), and partner coordination requirements, I'm setting L10 at 900 sec (15:00) for elite athletes, with recreational athletes (L1) taking up to 2100 sec (35:00). Final targets - Male: L10: 900 sec (15:00), L5: 1380 sec (23:00), L1: 2100 sec (35:00)

Modality Profile

4 movements total: Double-Under and Toes-to-Bar are Gymnastics (50%), Run is Monostructural (25%), Clean and Jerk is Weightlifting (25%)