Workout Description

Why This Workout Is Medium

This workout features simple movements with built-in recovery structure. Two box jumps in 30 seconds is very manageable, leaving 25+ seconds for max bike calories. The 60-second rest between rounds prevents significant fatigue accumulation. While 10 rounds creates moderate volume, the generous work-to-rest ratio (30s work : 60s rest) and basic movement patterns keep this accessible for average CrossFitters without requiring scaling.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Ten rounds of 30-second intervals with bike calories creates significant cardiovascular demand, testing aerobic capacity and recovery between efforts.
• Stamina (7/10): Repeated box jumps and max calorie efforts over 10 rounds will challenge muscular endurance, particularly in legs and cardiovascular system.
• Speed (7/10): 30-second caps create urgency for quick transitions and rapid cycling between box jumps and maximum calorie efforts.
• Power (6/10): Lateral box jumps are explosive movements requiring quick hip extension and lateral coordination, bike sprints demand power output.
• Strength (3/10): Box jumps require moderate lower body strength, but bike is primarily cardio with minimal strength demands.
• Flexibility (3/10): Box jumps require basic hip and ankle mobility for landing and jumping, bike requires minimal flexibility demands.

Movements

• Air Bike
• Lateral Box Jump

Benchmark Notes

This workout consists of 10 rounds with 30-second work periods followed by 60-second rest. Each round includes 2 lateral box jumps (24/20) plus max calories on the bike. Since it's scored as 'Reps', I'm calculating total calories accumulated across all 10 rounds. Movement breakdown per round: - 2 lateral box jumps: ~3-4 seconds (quick movement) - Remaining 26-27 seconds: max effort bike calories Bike calorie rates by level: - Elite (L9-L10): 18-20 cal/min = 8-9 calories in 27 seconds - Advanced (L7-L8): 15-17 cal/min = 7-8 calories in 27 seconds - Intermediate (L5-L6): 12-14 cal/min = 5-6 calories in 27 seconds - Novice (L2-L4): 9-11 cal/min = 4-5 calories in 27 seconds - Beginner (L1): 6-8 cal/min = 3-4 calories in 27 seconds Fatigue considerations: The 60-second rest allows for good recovery between rounds, so minimal degradation expected. However, slight decline in later rounds due to accumulated lactate. Rounds 1-3: Full output Rounds 4-6: 95% output Rounds 7-10: 90% output Total calorie projections: - L10: 28 calories per round average × 10 = 280 calories - L9: 26 calories per round average × 10 = 260 calories - L8: 24 calories per round average × 10 = 240 calories - L7: 22 calories per round average × 10 = 220 calories - L6: 20 calories per round average × 10 = 200 calories - L5: 18 calories per round average × 10 = 180 calories - L4: 16 calories per round average × 10 = 160 calories - L3: 14 calories per round average × 10 = 140 calories - L2: 12 calories per round average × 10 = 120 calories Final targets: L10: 280 calories, L5: 180 calories, L1: 120 calories

Modality Profile

Two movements: Lateral Box Jump (Gymnastics - bodyweight movement) and Bike (Monostructural - cyclical cardio). Equal split between G and M modalities.