Workout Description

Why This Workout Is Medium

This workout features manageable movements and loads with built-in recovery. The 30-second cap prevents excessive fatigue accumulation, while 60 seconds rest allows adequate recovery between rounds. Toes to bar and push-ups are fundamental skills, and the bike provides active recovery while chasing max calories. The 8-round format creates moderate volume, but the work-to-rest ratio (1:2) keeps intensity sustainable for average CrossFitters without requiring scaling.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Eight rounds of 30-second intervals with bike calories creates significant cardiovascular demand, testing aerobic capacity and recovery between efforts.
• Speed (8/10): 30-second caps create urgency for fast transitions and quick movement cycling to maximize bike calories in limited time windows.
• Stamina (7/10): Toes to bar and push-ups will accumulate fatigue across eight rounds, challenging upper body and core muscular endurance.
• Flexibility (6/10): Toes to bar requires significant shoulder and hip flexibility, while push-ups demand basic shoulder mobility throughout multiple rounds.
• Power (4/10): Bike calories reward explosive output during short intervals, though toes to bar and push-ups are less power-dependent movements.
• Strength (3/10): Bodyweight movements with minimal external load focus more on strength endurance than maximal force production.

Movements

• Air Bike
• Toes-to-Bar
• Push-Up

Benchmark Notes

This workout is scored by total reps completed across 8 rounds of 30-second intervals with 60-second rest periods. Each round consists of 3 Toes to Bar, 6 Push Ups, then MAX Calorie Bike for remaining time. Let me break this down movement by movement: Round Structure Analysis: - 3 Toes to Bar: 1.5-2.5 sec per rep = 4.5-7.5 seconds total - 6 Push Ups: 1-1.5 sec per rep = 6-9 seconds total - Transition time: 2-4 seconds - Remaining time for bike: 13.5-17.5 seconds for elite, 10.5-13.5 seconds for recreational Calorie Bike Performance in Short Bursts: - Elite athletes: 1.2-1.5 calories per second in 15-second sprints - Advanced: 1.0-1.2 calories per second - Intermediate: 0.8-1.0 calories per second - Recreational: 0.6-0.8 calories per second Fatigue Considerations: - Rounds 1-2: Full capacity - Rounds 3-4: 5-10% decline in bike output - Rounds 5-6: 10-15% decline - Rounds 7-8: 15-25% decline due to accumulated lactate and grip fatigue from toes to bar Calculated Performance by Level: - L10 (Elite): ~18 cals/round early, declining to ~14 cals/round = ~130 total bike cals + 72 fixed reps = ~280 total reps - L5 (Average): ~12 cals/round early, declining to ~9 cals/round = ~84 total bike cals + 72 fixed reps = ~200 total reps - L1 (Beginner): ~8 cals/round early, declining to ~6 cals/round = ~56 total bike cals + 72 fixed reps = ~120 total reps The 60-second rest periods allow for significant recovery between rounds, preventing complete breakdown but not eliminating cumulative fatigue. This format rewards both gymnastics efficiency and anaerobic power output. Final targets: L10: ~280 reps, L5: ~200 reps, L1: ~120 reps

Modality Profile

Two gymnastics movements (Toes-to-Bar, Push-Up) and one monostructural movement (Bike). With 2 out of 3 movements being gymnastics, G gets the majority at 67%, M gets 33%, and W gets 0%.