Workout Description

Why This Workout Is Medium

While the goblet squat weight is moderate and the 30-second work periods are short, the 10 rounds create significant cumulative leg fatigue. The bike calories front-load each round, leaving limited time for squats under increasing fatigue. However, the 60-second rest periods provide adequate recovery, and most average CrossFitters can handle 70/53lb goblet squats. The format prevents it from being truly difficult despite the volume.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume goblet squats performed to failure across multiple rounds heavily taxes leg muscular endurance and grip stamina.
• Endurance (7/10): Ten rounds of bike calories with short rest periods creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Power (6/10): Bike calories require explosive leg drive and the AMRAP format encourages powerful squat reps to maximize volume.
• Speed (5/10): Fast transitions between bike and squats are crucial, plus maintaining high cycling speed during the 30-second intervals.
• Strength (4/10): Moderate goblet squat load (70/53) requires decent strength but emphasizes strength-endurance over maximal force production.
• Flexibility (3/10): Goblet squats demand good ankle, hip, and thoracic mobility, while bike position requires basic hip flexion range.

Movements

• Air Bike
• Goblet Squat

Benchmark Notes

This workout is 10 rounds of 30-second intervals with 7/5 calorie bike followed by max goblet squats (70/53 lb), with 60 seconds rest between rounds. Since it's scored as 'Reps', we're tracking total goblet squats completed across all 10 rounds. Movement breakdown per round: - 7 calories on bike: Takes 12-20 seconds for most athletes - Remaining 10-18 seconds: Max goblet squats at 70 lb - Goblet squat pace: 1.5-2 seconds per rep when fresh, slowing with fatigue Round-by-round analysis: Rounds 1-3: Athletes can get 5-9 goblet squats per round (fresh state, good bike efficiency) Rounds 4-6: Fatigue sets in, bike takes longer (15-22 sec), squats slow to 2-2.5 sec/rep, expect 3-6 reps Rounds 7-10: Significant fatigue, bike may take 18-25 sec, squats at 2.5-3 sec/rep, expect 2-4 reps Total rep calculation: - Elite (L9-L10): Efficient bike (12-15 sec), fast squats throughout, 6-8 reps early rounds, 4-5 late rounds = 270-290 total - Advanced (L7-L8): Moderate bike (15-18 sec), good squat pace, 5-6 reps early, 3-4 late = 220-250 total - Intermediate (L5-L6): Average bike (16-20 sec), steady squats, 4-5 reps early, 2-3 late = 180-210 total - Novice (L2-L3): Slower bike (18-22 sec), careful squats, 3-4 reps early, 1-2 late = 130-160 total - Beginner (L1): Inefficient bike (20+ sec), cautious squats, 2-3 reps early, 1 rep late = 120 total No direct anchor match, but this follows similar patterns to high-volume interval work. The 70 lb goblet squat is moderately heavy, requiring good strength endurance. Final targets: L10: 290+ reps, L5: 200 reps, L1: 120 reps

Modality Profile

Two modalities present: Bike (monostructural cardio) and Goblet Squat (weighted movement with external load). Equal 50/50 split between M and W.