Workout Description

Why This Workout Is Medium

This workout has moderate demands with built-in recovery. The 1-minute intervals create manageable chunks, and the rest minute between rounds allows meaningful recovery. Ground-to-overhead at 135/95 is challenging but doable in 1-minute bursts. Lateral burpees will accumulate fatigue, but the varied movement pattern and rest intervals prevent any single system from being overwhelmed. Most CrossFitters can complete as prescribed.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Multiple 1-minute AMRAPs with cardio machines (bike/row) and continuous movement creates high cardiovascular demand over 18 minutes total work time.
• Stamina (7/10): High-volume muscular endurance across multiple movement patterns with minimal rest, testing upper body, core, and leg stamina throughout sustained effort.
• Speed (6/10): AMRAP format demands quick transitions and fast cycling through movements to maximize reps, especially on cardio machines and bodyweight exercises.
• Power (5/10): Ground to overhead and lateral burpees require explosive hip extension and coordination, though sustained pace may limit peak power output.
• Strength (4/10): Ground to overhead at 135/95 provides moderate strength demand, while other movements are primarily bodyweight or cardio-based with lighter loads.
• Flexibility (3/10): Ground to overhead requires shoulder and hip mobility, lateral burpees demand basic movement patterns, but overall mobility demands are moderate.

Movements

• Lateral Burpee Over Bar
• Calorie Bike
• Ground-to-Overhead
• Sit-Up
• Row

Scaling Options

Reduce G2OH weight to 115/75 or 95/65 lbs. Sub regular burpees for lateral barbell burpees. Replace bike/row calories with 45 seconds of work if equipment limited. Reduce to 2 rounds if conditioning is limited. For sit-ups, sub crunches or dead bugs if full ROM isn't available.

Scaling Explanation

Scale if you can't maintain 8+ calories per minute on cardio pieces or if G2OH weight requires more than 3-second breaks between reps. The goal is to keep moving consistently throughout each minute with brief, strategic rests. Intensity should feel challenging but sustainable across all 3 rounds. Total workout time remains 21 minutes regardless of scaling.

Intended Stimulus

High-intensity interval training targeting the glycolytic energy system. This 21-minute workout creates a moderate-to-high intensity stimulus with alternating upper/lower body demands and mixed modal challenges. Primary focus is aerobic power development with muscular endurance across multiple movement patterns.

Coach Insight

Pace yourself at 80-85% effort during work intervals - this isn't a sprint. On bike/row, aim for consistent calories each round rather than going all-out in round 1. For lateral barbell burpees, step over rather than jump to maintain steady pace. Ground-to-overhead should be quick singles or small touch-and-go sets - don't go unbroken if it means slowing down significantly. Sit-ups can be steady and unbroken. Use the 1-minute rest to hydrate, reset, and prepare mentally for the next round.

Benchmark Notes

This workout is 3 rounds of 5 stations (1 min each) with 1 min rest between rounds. Total work time: 15 minutes. Movement breakdown per minute: Cal Bike (15-25 cals), Lateral Barbell Burpees (8-15 reps), Ground to Overhead 135/95 (6-12 reps), Sit Ups (20-35 reps), Cal Row (12-20 cals). Round 1 (fresh): Bike 20 cals, Burpees 12, G2OH 9, Sit Ups 28, Row 16 = 85 total. Round 2 (10% fatigue): Bike 18, Burpees 11, G2OH 8, Sit Ups 25, Row 15 = 77 total. Round 3 (20% fatigue): Bike 16, Burpees 10, G2OH 7, Sit Ups 23, Row 14 = 70 total. Average athlete total: 232 reps. Elite athletes can maintain higher output with less degradation (420+ total), while beginners struggle with heavier G2OH and maintain lower pace throughout (180 total).

Modality Profile

5 movements total: Calorie Bike and Calorie Row are monostructural (2), Lateral Barbell Burpee and Sit-Up are gymnastics (2), Ground to Overhead is weightlifting (1). This gives 40% M, 40% G, 20% W.