Workout Description

Why This Workout Is Medium

This workout combines moderate volume with manageable loads across 7 rounds. The 95/65lb push press is light-moderate for most athletes, and the movements don't significantly interfere with each other. The bike provides some active recovery between strength elements. While fatigue will accumulate over 7 rounds, the rep scheme allows for brief rests between movements, and most average CrossFitters can complete this as prescribed in 12-15 minutes.

Benchmark Times for 30:01 - 50:00

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume push press and box jumps across seven rounds will heavily tax shoulder and leg muscular endurance capabilities.
• Endurance (7/10): Seven rounds of continuous work with bike calories creates significant cardiovascular demand, though shorter duration than pure endurance tests.
• Power (6/10): Box jumps are explosive hip extension movements, and push press has power component from the leg drive.
• Speed (6/10): Fast transitions between bike, barbell, and box are crucial for maintaining intensity across seven rounds.
• Strength (4/10): Moderate load push press at 95/65 pounds requires decent strength but not maximal effort for most athletes.
• Flexibility (3/10): Push press requires overhead mobility and hip flexion for box jumps, but nothing extreme or limiting.

Movements

• Air Bike
• Push Press
• Box Jump

Benchmark Notes

This workout consists of 7 rounds of 10/7 calorie bike, 7 push press (95/65), and 5 box jumps (24/20). I'll break this down movement by movement with fatigue considerations. Movement Analysis: - Calorie Bike (10 cal): ~15-25 seconds fresh - Push Press (95/65): ~2-3 seconds per rep, 7 reps = 14-21 seconds fresh - Box Jumps (24/20): ~1.5-2 seconds per rep, 5 reps = 7.5-10 seconds fresh - Transitions: ~3-5 seconds between movements Round Breakdown: Round 1 (fresh): Bike 15-25s + Push Press 14-21s + Box Jumps 7.5-10s + transitions 6-10s = 42.5-66s Rounds 2-3: Apply 1.1x fatigue = 47-73s per round Rounds 4-5: Apply 1.2x fatigue = 51-79s per round Rounds 6-7: Apply 1.3x fatigue = 55-86s per round Total estimated time: Elite (L10): 42.5 + 47 + 51 + 51 + 55 + 55 + 55 = ~356s (6:00) Advanced (L5): 50 + 55 + 61 + 67 + 73 + 79 + 86 = ~471s (7:50) Novice (L1): 66 + 73 + 79 + 95 + 103 + 112 + 129 = ~657s (11:00) Cross-checking against anchors: This workout is most similar to a medium-duration metcon with mixed modalities. The combination of cardio, pressing, and jumping creates significant cumulative fatigue. Comparing to Helen (3 rounds, 7:30-18:00 range) and adjusting for 7 rounds with lighter individual loads but higher volume, my estimates align well. Final targets: L10: 360s (6:00), L5: 600s (10:00), L1: 1080s (18:00)

Modality Profile

Three movements across all modalities: Box Jump (Gymnastics - bodyweight), Bike (Monostructural - cyclical cardio), Push Press (Weightlifting - external load). Equal distribution with slight rounding to Weightlifting.