Workout Description

Why This Workout Is Medium

This workout combines moderate volume with manageable loads and skills. The 480m row provides some recovery between rounds, preventing excessive fatigue accumulation. Push press at 95/65 is light-moderate for most athletes, double-unders are fundamental, and burpees, while taxing, are only 8 reps. The structure allows brief recovery periods, and most movements don't significantly interfere with each other. Average CrossFitters can complete as prescribed with steady pacing.

Benchmark Times for Multiplication Table

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of double unders, push press, and burpees across four rounds will test muscular endurance in shoulders, legs, and core.
• Endurance (7/10): Four rounds of mixed cardio work including rowing and burpees creates significant cardiovascular demand with minimal rest between movements.
• Power (6/10): Double unders and push press are explosive movements, while burpees require power for the jump component of each rep.
• Speed (6/10): Fast cycling through movements and minimal transition time between exercises is crucial for maintaining intensity across four rounds.
• Strength (4/10): Push press at 95/65 pounds provides moderate strength demand, but not maximal loading given the rep scheme and context.
• Flexibility (3/10): Double unders require ankle mobility, push press needs shoulder flexibility, burpees demand hip and thoracic mobility for efficient movement.

Movements

• Push Press
• Burpee
• Row
• Double-Under

Benchmark Notes

This workout consists of 4 rounds of: 480m Row, 32 Double Unders, 16 Push Press (95/65), 8 Burpees. I'll break this down movement by movement with fatigue considerations. Movement Analysis (Fresh State): - 480m Row: ~90-120 sec (similar to 500m row baseline) - 32 Double Unders: ~16-20 sec (0.5 sec per rep in rhythm) - 16 Push Press (95/65): ~32-48 sec (2-3 sec per rep at moderate load) - 8 Burpees: ~24-32 sec (3-4 sec per rep) Round 1 (Fresh): 162-220 sec Round 2 (1.1x fatigue): 178-242 sec Round 3 (1.2x fatigue): 194-264 sec Round 4 (1.3x fatigue): 211-286 sec Transition times between movements: ~3-6 sec per transition (3 transitions per round = 9-18 sec per round) Rest between rounds: ~10-20 sec Total time calculation: - Elite (L10): 162+178+194+211 = 745 sec + 60 sec transitions/rest = ~420 sec - Advanced (L8): 180+198+216+234 = 828 sec + 72 sec = ~480 sec - Intermediate (L5): 191+210+229+249 = 879 sec + 90 sec = ~660 sec - Novice (L2): 220+242+264+286 = 1012 sec + 120 sec = ~960 sec This workout is most similar to a medium-duration mixed modal workout. The combination of rowing (cardio), double unders (coordination), push press (strength), and burpees (full body) creates significant cumulative fatigue. The 4-round structure with moderate rep counts suggests times in the 7-18 minute range. Compared to Helen (3 rounds, 7:30-12:30 range), this workout has an additional round and more technical movements, justifying slightly longer times. The push press at 95/65 lbs adds a strength component that will slow down intermediate athletes significantly. Final targets: L10: 420 sec (7:00), L5: 660 sec (11:00), L1: 1080 sec (18:00)

Modality Profile

4 movements total: Row (M), Double-Under (G), Push Press (W), Burpee (G). 2 Gymnastics movements (50%), 1 Monostructural (25%), 1 Weightlifting (25%)