Workout Description

Why This Workout Is Medium

This tabata-style circuit provides excellent work-to-rest ratio (1:2) allowing recovery between stations. While it includes challenging movements like pull-ups, ring dips, and toes-to-bar, the 10-second work periods prevent excessive fatigue accumulation. The 20-second rest allows partial recovery, and rotating through 8 different movement patterns prevents any single muscle group from being overwhelmed. Most average CrossFitters can complete this as prescribed with appropriate scaling of gymnastics movements.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume bodyweight movements like pull-ups, ring dips, and toes-to-bar will heavily tax upper body muscular endurance throughout the circuit.
• Speed (8/10): Success depends on rapid movement cycling and quick transitions between stations, with minimal rest creating urgency for fast execution.
• Endurance (7/10): Eight stations of 10-second AMRAPs with short rest creates significant cardiovascular demand through repeated high-intensity intervals across multiple energy systems.
• Power (6/10): Jump targets and explosive movements like assault bike sprints demand significant power output during the brief 10-second work intervals.
• Flexibility (4/10): Parallette passthroughs and toes-to-bar require moderate shoulder and hip mobility, while other movements demand basic range of motion.
• Strength (3/10): Primarily bodyweight movements with some weighted elements, testing relative strength endurance rather than maximal force production capabilities.

Movements

• Pull-Up
• Parallette Passthrough
• Row
• Ring Dip
• Toes-to-Bar
• Assault Run
• Jump to Target
• Plate Hurdle

Benchmark Notes

This is an 8-station circuit with 8 rounds per station, 10 seconds work/20 seconds rest format. Each station targets different movement patterns with high intensity intervals. Movement analysis per 10-second interval: - Assault Run (calories): 2-4 cals per interval - Pull-Ups: 3-8 reps per interval (kipping) - Jump to 9" Target: 4-10 reps per interval - Parallette Passthroughs: 3-8 reps per interval - Rower (calories): 2-4 cals per interval - Ring Dips: 2-6 reps per interval - Plate Hurdles: 3-8 reps per interval - Toes to Bar: 2-6 reps per interval With 8 rounds per station, total potential reps per station: - Elite athletes: 32-64 reps per station - Average athletes: 20-40 reps per station - Beginners: 12-24 reps per station Total workout capacity (8 stations): - L10 (Elite): 480+ total reps (averaging 6+ reps per 10-sec interval) - L5 (Average): 320 total reps (averaging 4 reps per 10-sec interval) - L1 (Beginner): 160 total reps (averaging 2 reps per 10-sec interval) The 20-second rest periods allow for near-complete recovery between intervals, maintaining high power output throughout. This format is similar to Fight Gone Bad but with shorter work intervals and more stations. Using FGB as an anchor (L10: 430-500 reps, L5: 300-340 reps, L1: 180-220 reps), I've adjusted upward slightly due to the shorter, more explosive intervals allowing for higher rep rates per unit time. Final targets: L10: 480+ reps, L5: 320 reps, L1: 160 reps

Modality Profile

8 movements total: 4 Gymnastics (Pull-Up, Jump To Target, Ring Dip, Toes-to-Bar), 2 Monostructural (Assault Run, Row), 2 Weightlifting (Parallette Passthrough, Plate Hurdle). Rounded to clean percentages: 50% G, 25% M, 25% W.