Workout Description

Why This Workout Is Medium

This workout combines moderate loads with high volume bodyweight movements across 4 rounds. The 50/35lb DB thrusters are manageable, but the 60 air squats per round (240 total) create significant leg fatigue that compounds with the KB swings and bike calories. The continuous nature with no built-in rest elevates difficulty, but the fundamental movements and moderate weights keep it accessible to average CrossFitters, likely taking 18-25 minutes.

Benchmark Times for "Black Mothers Matter" (33:00 - 50:00)

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume air squats (240 total) combined with thrusters and kettlebell swings creates substantial muscular endurance demands throughout.
• Endurance (7/10): Four rounds of continuous work with bike calories creates significant cardiovascular demand, though not pure aerobic like a marathon.
• Speed (6/10): Four rounds for time format demands quick transitions and sustained pace to minimize total workout duration.
• Power (5/10): Thrusters and kettlebell swings are explosive movements, but high reps and fatigue limit pure power expression.
• Strength (4/10): Moderate loads on thrusters and kettlebell swings provide strength stimulus, but not maximal effort due to high rep format.
• Flexibility (4/10): Thrusters require overhead mobility, kettlebell swings need hip hinge flexibility, and air squats demand ankle and hip mobility.

Movements

• Air Bike
• Thruster
• Kettlebell Swing
• Air Squat

Benchmark Notes

This workout consists of 4 rounds of: 5 DB Thrusters (50/35), 15 Cal Bike, 30 KBS (53/35), 60 Air Squats. I'll break this down movement by movement with fatigue considerations. Movement Analysis (Fresh State): - 5 DB Thrusters (50/35): ~2.5 sec/rep = 12.5 sec per round - 15 Cal Bike: ~18-25 sec per round (moderate pace) - 30 KBS (53/35): ~1.8 sec/rep = 54 sec per round - 60 Air Squats: ~1.2 sec/rep = 72 sec per round Fresh round time: ~157-164 sec Fatigue Application: - Round 1: 160 sec (1.0x multiplier) - Round 2: 176 sec (1.1x multiplier) - Round 3: 192 sec (1.2x multiplier) - Round 4: 208 sec (1.3x multiplier) Transitions: 4 movements × 3 transitions × 4 rounds = 12 transitions at ~5 sec each = 60 sec Set Breaking Considerations: - DB Thrusters: Likely unbroken for most athletes - Bike: Continuous - KBS: May break into 20+10 or 15+15 in later rounds - Air Squats: May break into 30+30 or 25+20+15 in later rounds Additional rest time: ~60-90 sec total Total Elite Time Estimate: 160+176+192+208+60+75 = ~871 sec (14:31) This workout is most similar to a medium-duration chipper with mixed modalities. Using Helen as a reference anchor (3 rounds: 400m run, 21 KBS 53/35, 12 pull-ups), which has L10 at 450-510 sec for males, but this workout is significantly longer with 4 rounds and higher volume (240 total air squats vs 36 pull-ups). The total work volume suggests times roughly 1.7-2x longer than Helen. Adjusting from Helen anchor: - Helen L10: 480 sec → This workout L10: ~720 sec (1.5x factor for volume) - Helen L5: 660 sec → This workout L5: ~1200 sec - Helen L1: 990 sec → This workout L1: ~1800 sec Final Male Targets: L10: 720 sec (12:00), L5: 1200 sec (20:00), L1: 1800 sec (30:00)

Modality Profile

4 movements total: Air Squat (G), Bike (M), Thruster and Kettlebell Swing (W). Weightlifting dominates with 2/4 movements (50%), while Gymnastics and Monostructural each contribute 1/4 movements (25% each).