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 targets muscular endurance heavily, especially in quads and glutes, with unilateral loading creating significant stamina demands per leg.
• Flexibility (7/10): Bulgarian split squats demand significant hip flexor mobility, ankle dorsiflexion, and thoracic extension, especially when holding dumbbells at sides.
• Strength (6/10): 50/35lb dumbbells provide moderate loading that challenges strength while still allowing for higher rep ranges in the max effort format.
• 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): Limited speed demand since format emphasizes maximum reps per round rather than fast transitions or quick movement cycling.
• Power (2/10): Minimal power component as the focus is on grinding out maximum reps rather than explosive movement patterns.

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 accumulate 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 strength level. Round 2: Fatigue begins, expect 10-15% reduction (27-43 reps). Round 3: Significant fatigue, 20-25% reduction from fresh (24-38 reps). Round 4: Heavy fatigue, 30-40% reduction (21-30 reps). Total expected range: Elite athletes (L9-L10) might achieve 200-220 total reps, intermediate athletes (L5) around 120-140 reps, and beginners (L1-L2) around 40-60 reps. The unilateral nature and requirement to start with the weaker leg adds complexity and limits performance. No direct anchor exists for this specific movement pattern, but the rep ranges align with other high-volume, moderate-load accessory work. Final targets: L10: ~220 reps, L5: ~130 reps, L1: ~40 reps.

Modality Profile

Bulgarian Split Squat is a bodyweight movement that falls under Gymnastics. Since it's the only movement and uses no external load, it's 100% Gymnastics.