Workout Description

Why This Workout Is Medium

While the 50/35lb dumbbells are moderately heavy for Bulgarian split squats, the max rep format allows athletes to self-regulate intensity and rest as needed between legs and rounds. The unilateral nature limits loading compared to bilateral movements, and the 'weak leg first' instruction promotes balanced development. Most average CrossFitters can complete this with appropriate pacing, though quad/glute fatigue will accumulate significantly by round 4.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Max rep format targeting single leg strength endurance will heavily tax muscular stamina, especially in the glutes and quadriceps over multiple rounds.
• Flexibility (7/10): Bulgarian split squats require substantial hip flexor mobility, ankle dorsiflexion, and thoracic extension to achieve proper depth and positioning.
• Strength (6/10): Moderate dumbbell load (50/35) combined with unilateral loading creates significant strength demand, though not maximal effort territory.
• Endurance (4/10): Four rounds of max rep efforts will elevate heart rate and challenge cardiovascular system, though rest periods between rounds allow some recovery.
• Speed (3/10): Max rep format encourages steady grinding pace rather than fast cycling, though transitions between legs require some efficiency.
• Power (2/10): Controlled tempo movement focused on strength endurance rather than explosive output, minimal power component in this grinding format.

Movements

• Bulgarian Split Squat

Benchmark Notes

This workout involves 4 rounds of max reps Bulgarian split squats per leg with 50/35 lb dumbbells, starting with the weaker leg. Since it's scored as 'Reps', I'm calculating total repetitions across all rounds and both legs. Bulgarian split squats are a challenging unilateral movement that heavily taxes the quads, glutes, and stabilizers. The dumbbell loading (50/35) is moderate but will create significant fatigue over 4 max-effort rounds. Round 1: Fresh state, athletes can likely achieve 15-25 reps per leg (30-50 total per round) depending on skill level. Round 2: Fatigue begins, expect 10-15% reduction (27-43 total). Round 3: Significant fatigue, 20-25% reduction from fresh (24-38 total). Round 4: Heavy fatigue, 30-40% reduction (21-30 total). Elite athletes (L9-L10) with excellent unilateral strength and endurance might achieve 200-220 total reps. Advanced athletes (L7-L8) would likely hit 160-180 reps. Intermediate athletes (L5-L6) around 120-140 reps. Beginners (L1-L3) might struggle with the loading and achieve 40-80 reps total. The workout doesn't match any specific anchor exactly, but the rep-based max effort format is similar to high-volume single-movement workouts. The unilateral nature and moderate loading creates a unique challenge that limits total volume compared to bilateral movements. Final targets: L10: ~220 reps, L5: ~120 reps, L1: ~40 reps.

Modality Profile

Bulgarian Split Squat is a bodyweight movement using only body weight as resistance, making it 100% Gymnastics