Workout Description

Why This Workout Is Medium

This workout progressively loads the RDLs (135→155→185/95→105→120) with built-in recovery between rounds. The toes-to-bar volume is low (only 6 reps in the AMRAP), and the 9-minute time cap prevents excessive fatigue accumulation. While 185/120 RDLs are moderately heavy, the structured progression and manageable volume keep this accessible for average CrossFitters without requiring significant scaling.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Heavy barbell RDLs progressing from 135/95 to 185/120 pounds represent the primary strength stimulus of this workout.
• Stamina (7/10): Progressive loading of RDLs combined with toes-to-bar creates significant posterior chain and grip stamina demands over multiple rounds.
• Endurance (6/10): The 9-minute AMRAP creates moderate cardiovascular demand, though the strength-focused movements and lower rep counts limit pure aerobic stress.
• Flexibility (6/10): RDLs demand significant hamstring and hip flexibility, while toes-to-bar requires shoulder mobility and thoracic spine extension.
• Speed (4/10): AMRAP format encourages steady pacing, but heavy loads and technical movements limit rapid cycling between exercises.
• Power (2/10): Minimal power component as RDLs are controlled strength movements and toes-to-bar emphasizes strict positioning over explosive kipping.

Movements

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

Benchmark Notes

This workout has a 9-minute AMRAP structure with 8 RDLs at 185/120 and 6 Toes-to-Bar per round, preceded by warm-up rounds. I'll analyze the AMRAP portion since that's what gets scored. Movement Analysis: - 8 RDLs at 185/120: Heavy load requiring 3-4 sec per rep = 24-32 sec per set - 6 Toes-to-Bar: 1.5-2.5 sec per rep = 9-15 sec per set - Transition time: 3-8 sec between movements Round Time Calculation: Round 1 (fresh): RDLs 24 sec + transition 5 sec + T2B 9 sec + transition 5 sec = 43 sec Round 2: RDLs 26 sec + transition 5 sec + T2B 10 sec + transition 5 sec = 46 sec Round 3: RDLs 28 sec + transition 6 sec + T2B 11 sec + transition 6 sec = 51 sec Round 4: RDLs 30 sec + transition 6 sec + T2B 12 sec + transition 6 sec = 54 sec Round 5: RDLs 32 sec + transition 7 sec + T2B 13 sec + transition 7 sec = 59 sec Round 6: RDLs 34 sec + transition 7 sec + T2B 14 sec + transition 7 sec = 62 sec Round 7: RDLs 36 sec + transition 8 sec + T2B 15 sec + transition 8 sec = 67 sec Cumulative times: R1=43s, R2=89s, R3=140s, R4=194s, R5=253s, R6=315s, R7=382s, R8=449s, R9=516s The heavy RDL load (185/120) and grip-intensive T2B combination creates significant fatigue. Most athletes will break RDLs into smaller sets after round 3-4, and T2B will require frequent breaks due to grip fatigue from the deadlifts. Benchmark Analysis: L10 (Elite): 6.8+ rounds - exceptional strength and grip endurance L5 (Average): 4.8 rounds - completes about 4 full rounds plus partial L1 (Beginner): 2.5 rounds - may need to scale weight significantly Final targets: 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%).