Workout Description

Why This Workout Is Hard

The 135/95lb front squats are moderately heavy for most athletes, but the continuous 5-round format with no built-in rest creates significant fatigue accumulation. The bike calories provide some active recovery, but the lateral box jumps immediately after front squats will challenge fatigued legs. The combination of moderate loading with high volume (50 front squats total) and movement interference makes this challenging for the average athlete.

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 front squats and box jumps will heavily tax leg muscular endurance, especially with minimal rest between movements.
• Endurance (7/10): Five rounds of continuous work with bike calories creates significant cardiovascular demand, though shorter duration than pure endurance tests.
• Speed (7/10): Fast transitions between bike, squats, and box jumps are crucial for maintaining intensity across all five rounds.
• Strength (6/10): 135/95 lb front squats require moderate strength, particularly challenging when fatigued from previous rounds and bike work.
• Power (6/10): Lateral box jumps are explosive movements, and maintaining bike power output across rounds requires significant power endurance.
• Flexibility (4/10): Front squats demand good ankle and thoracic mobility, while lateral box jumps require hip and ankle range of motion.

Movements

• Air Bike
• Lateral Box Jump
• Front Squat

Benchmark Notes

This workout consists of 5 rounds of 20/16 cal bike, 10 front squats at 135/95, and 10 lateral box jumps at 24/20. I'll break this down movement by movement with fatigue considerations. Movement Analysis: - 20 cal bike: 30-50 sec fresh (elite to recreational) - 10 front squats (135/95): 20-30 sec fresh (2-3 sec per rep) - 10 lateral box jumps (24/20): 15-25 sec fresh (1.5-2.5 sec per rep) - Transitions between movements: 3-8 sec each Round-by-round breakdown with fatigue: Round 1 (fresh): Bike 30-50s + FS 20-30s + Box 15-25s + transitions 6-16s = 71-121s Round 2 (1.0x): Similar to round 1 = 71-121s Round 3 (1.1x fatigue): 78-133s Round 4 (1.2x fatigue): 85-145s Round 5 (1.3x fatigue): 92-157s Total estimated times: - Elite (L10): 397s ≈ 420s (7:00) - Advanced (L8): 540s (9:00) - Intermediate (L5): 660s (11:00) - Recreational (L1): 1080s (18:00) This workout is most similar to Kelly (5 rounds with bike/cardio, strength movement, and jumping), but shorter rounds. Kelly anchors are L10: 930-1050s, L5: 1260-1440s, L1: 1800-2100s. Our workout has significantly less volume per round (65 total reps vs 120 in Kelly), so I'm scaling down proportionally by about 35-40%. Final targets: L10: 420s, L5: 660s, L1: 1080s

Modality Profile

Three movements across all modalities: Bike (monostructural cardio), Front Squat (weightlifting with barbell), and Lateral Box Jump (gymnastics bodyweight movement). Equal distribution with slight rounding to weightlifting.