Workout Description

Why This Workout Is Medium

While the 225/155lb deadlifts are moderately heavy and the KB front-racked lunges create leg fatigue, the workout structure provides natural recovery. The 400m runs offer active rest between strength movements, and the rep scheme (21-15) allows for strategic breaking. Most average CrossFitters can complete this as prescribed by managing pace and taking brief rests between movements, preventing overwhelming fatigue accumulation.

Benchmark Times for WOD

• 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 alternating lunges (63 total) and deadlifts (45 total) will heavily tax muscular endurance, especially posterior chain and legs.
• Endurance (7/10): Three rounds of 400m runs with strength movements creates significant cardiovascular demand, requiring sustained aerobic output throughout the workout.
• Strength (6/10): Moderate deadlift load (225/155) and front-racked kettlebells demand significant strength, though not maximal effort due to volume context.
• Speed (5/10): Pacing strategy crucial for managing fatigue across three rounds, with transitions between running and strength movements affecting overall time.
• Flexibility (4/10): Reverse lunges require good hip and ankle mobility, front rack position demands shoulder and wrist flexibility for proper positioning.
• Power (2/10): Minimal explosive demand; movements are primarily strength-endurance focused with controlled tempos rather than explosive execution.

Movements

• Reverse Lunge
• Deadlift
• Run

Benchmark Notes

This workout is very similar to Helen (3 rounds: 400m run, 21 kettlebell swing 53/35, 12 pull-up) but with alternating reverse lunges and deadlifts instead of KB swings and pull-ups. Using Helen as the primary anchor: L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec. Movement breakdown per round: 400m run takes 75-120 sec across levels. 21 alternating reverse lunges with dual KB front rack (53/35) are more demanding than KB swings - estimate 1.5-2 sec per rep fresh, so 32-42 sec per round. 15 deadlifts at 225/155 are moderate load, roughly 2-3 sec per rep, so 30-45 sec per round. Round 1 total: 137-207 sec. With fatigue multipliers (1.0x, 1.15x, 1.3x across rounds) and transitions (5-10 sec between movements), total estimated times: Elite athletes around 420-480 sec, intermediate around 600-660 sec, beginners around 960-1080 sec. The lunges with dual KB front rack and heavier deadlifts make this slightly more demanding than Helen, so I've positioned the benchmarks at the upper end of Helen's ranges. Final targets - L10: 420-480 sec, L5: 600-660 sec, L1: 960-1080 sec.

Modality Profile

Three movements across all modalities: Run (monostructural cardio), Reverse Lunge (bodyweight gymnastics), and Deadlift (weightlifting with external load). Equal distribution with slight emphasis on weightlifting.