Workout Description

Why This Workout Is Medium

This workout features moderate intensity intervals with built-in recovery. The 5 box jumps are low volume and manageable for most athletes, while the bike calories allow for self-pacing. The 30-second cap prevents excessive fatigue accumulation, and the 60-second rest provides adequate recovery between rounds. Over 8 rounds, this creates a challenging but sustainable pace that most CrossFitters can complete as prescribed without significant scaling needs.

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): 30-second caps demand maximum intensity and rapid transitions between box course and bike to maximize work capacity within time constraints.
• Endurance (8/10): Eight rounds of 30-second intervals with 60-second rest creates significant cardiovascular demand, testing aerobic power and recovery capacity between efforts.
• Power (8/10): Plyo box jumps are purely explosive movements, and max calorie bike efforts require high power output in short bursts.
• Stamina (7/10): Repeated explosive box jumps and max calorie bike efforts over eight rounds will challenge muscular endurance in legs and cardiovascular system.
• Flexibility (4/10): Box jumps require hip flexion and ankle mobility, while bike position demands basic hip and shoulder flexibility for efficient positioning.
• Strength (3/10): Box jumps require moderate lower body power production, while bike is primarily cardiovascular with minimal strength demands.

Movements

• Air Bike

Benchmark Notes

This workout consists of 8 rounds of 30-second intervals with plyo box course followed by max calories on bike, with 60-second rest between rounds. Since it's scored by calories, I'm treating this as a rep-based workout where higher calories = better performance. Movement Analysis: - Plyo Box Course (5 reps): In fresh state, each box jump takes ~1.5-2 seconds, so 5 reps = 7.5-10 seconds, leaving 20-22.5 seconds for bike calories - Bike Calories: In 20-22 seconds of max effort, elite athletes can generate 8-12 calories, intermediate 6-9 calories, beginners 4-6 calories Fatigue Considerations: - Rounds 1-2: Full capacity (1.0x multiplier) - Rounds 3-4: Slight fatigue (0.95x multiplier) - Rounds 5-6: Moderate fatigue (0.9x multiplier) - Rounds 7-8: Significant fatigue (0.85x multiplier) Round-by-Round Breakdown: Elite (L9-L10): R1-2: 11 cal/round, R3-4: 10 cal/round, R5-6: 9 cal/round, R7-8: 8 cal/round = 76 total calories Intermediate (L5): R1-2: 8 cal/round, R3-4: 7 cal/round, R5-6: 6 cal/round, R7-8: 5 cal/round = 52 total calories Beginner (L1-L2): R1-2: 5 cal/round, R3-4: 4 cal/round, R5-6: 3 cal/round, R7-8: 3 cal/round = 30 total calories No direct anchor matches this format, but using Fight Gone Bad as reference (3 rounds, 5 stations, 1 min each): L10: 430-500 total reps, L5: 300-340 reps, L1: 180-220 reps. This workout has less total work time (8 x 30 sec = 4 minutes vs FGB's 15 minutes), so scaling down proportionally. Adjusting for the shorter duration and bike-specific work, my targets are: L10: ~280 calories L5: ~200 calories L1: ~120 calories Final targets: L10: 280 cal, L5: 200 cal, L1: 120 cal

Modality Profile

Plyo Box Course is a gymnastics movement involving bodyweight plyometric exercises, and Bike is a monostructural cardio movement. With two modalities present, this splits 50/50 between Gymnastics and Monostructural.