Workout Description

Why This Workout Is Medium

This workout features moderate loads (50/35 lbs) with manageable movement patterns, but the continuous work structure creates steady fatigue accumulation. The 20-second bike sprint followed immediately by compound movements tests different energy systems. While individual elements aren't overly challenging, the 60-second AMRAPs with minimal rest between rounds will create moderate cardiovascular and muscular fatigue that most average CrossFitters can handle but will feel challenged by.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of toes to bar, beastmakers, deadlifts, and box jumps across multiple rounds heavily taxes muscular endurance throughout the body.
• Endurance (7/10): Three rounds of sustained work with minimal rest creates significant cardiovascular demand, especially with the bike calories and continuous movement patterns.
• Flexibility (6/10): Toes to bar requires significant shoulder and hip mobility, while beastmakers demand thoracic extension and hip flexibility for proper positioning.
• Speed (6/10): AMRAP format with short time domains demands quick transitions and rapid cycling through movements to maximize work capacity.
• Power (5/10): Box jumps provide explosive lower body power demand, while other movements are more strength-endurance focused with moderate power requirements.
• Strength (4/10): Moderate loads of 50/35lbs for beastmakers and deadlifts provide strength stimulus, but not maximal effort due to high rep nature.

Movements

• Air Bike
• Dumbbell Deadlift
• Beastmaker
• Toes-to-Bar
• Box Jump

Benchmark Notes

This workout consists of 3 rounds with specific rest periods and AMRAP segments. Let me break it down: Round Structure: - 20 sec rest - 20 sec AMRAP: Bike (calories) - 20 sec rest - 60 sec AMRAP: 4 Toes to Bar + 6 Beastmakers (50/35 DB) - 60 sec AMRAP: 4 DB Deadlifts (50/35) + 6 Box Jumps (24/20) Movement Analysis: Bike Calories (20 sec AMRAP): - Elite: 8-10 calories per 20 sec - Average: 5-7 calories per 20 sec - Beginner: 3-5 calories per 20 sec Toes to Bar + Beastmakers (60 sec AMRAP): - TTB: 1.5-2 sec per rep when fresh - Beastmakers (DB thrusters): 2-3 sec per rep at 50/35 - Cycle time: 4 TTB + 6 Beastmakers = ~18-24 sec per round - Elite: 2.5-3 rounds in 60 sec = 25-30 reps - Average: 1.5-2 rounds = 15-20 reps - Beginner: 1-1.5 rounds = 10-15 reps DB Deadlifts + Box Jumps (60 sec AMRAP): - DB Deadlifts: 1.5-2 sec per rep at 50/35 - Box Jumps: 1.5-2 sec per rep - Cycle time: 4 DL + 6 BJ = ~15-20 sec per round - Elite: 3-4 rounds in 60 sec = 30-40 reps - Average: 2-2.5 rounds = 20-25 reps - Beginner: 1.5-2 rounds = 15-20 reps Fatigue Considerations: - Round 1: Fresh performance - Round 2: 10-15% degradation due to accumulated fatigue - Round 3: 20-25% degradation, significant grip and metabolic fatigue Total Rep Calculation (3 rounds): - Bike calories: Elite 24-30, Average 15-21, Beginner 9-15 - TTB/Beastmaker segment: Elite 60-75, Average 36-48, Beginner 24-36 - DL/Box Jump segment: Elite 75-96, Average 48-60, Beginner 36-48 Total Expected Reps: - L10 (Elite): 360+ reps - L5 (Average): 240 reps - L1 (Beginner): 120 reps This workout is similar to Fight Gone Bad in structure (multiple stations, timed AMRAPs) but with different movements and shorter duration. FGB benchmarks show L10: 430-500 reps, L5: 300-340 reps, L1: 180-220 reps. However, this workout has shorter work periods and more rest, so I've adjusted downward by approximately 25-30% to account for the reduced total work time. Final targets: L10: 360 reps, L5: 240 reps, L1: 120 reps

Modality Profile

5 movements total: Toes-to-Bar and Box Jump are Gymnastics (2/5 = 40%), Bike is Monostructural (1/5 = 20%), Beastmaker and Dumbbell Deadlift are Weightlifting (2/5 = 40%)