Workout Description

Why This Workout Is Medium

This workout progressively builds load (115→135→155/75→95→105) with built-in recovery between rounds. The RDL weights are moderate for average athletes, and the skill progression from basic core work to pause drills to full toes-to-bar allows adaptation. The 7-minute AMRAP provides natural pacing opportunities. While the final combination creates some fatigue accumulation, the structured progression and manageable loads keep this accessible for most CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Progressive loading of RDLs combined with toes-to-bar creates significant posterior chain and grip stamina demands, especially during the final AMRAP.
• Flexibility (7/10): RDLs demand significant hamstring and hip flexibility, while toes-to-bar requires exceptional shoulder mobility and thoracic spine extension for proper execution.
• Strength (6/10): Barbell RDLs progress from 115/75 to 155/105 pounds, creating moderate to heavy loading that challenges hamstring and posterior chain strength.
• Endurance (4/10): The 7-minute AMRAP provides moderate cardiovascular demand, but the overall workout structure allows recovery between rounds, limiting pure aerobic stress.
• Speed (3/10): The workout emphasizes controlled movement quality and progressive loading rather than fast cycling, with built-in skill work promoting deliberate pacing.
• Power (2/10): RDLs are controlled strength movements with minimal explosive component; toes-to-bar has some kipping power but isn't the primary focus.

Movements

• Barbell RDL
• Hollow Hold
• Toes-to-Bar
• Supine Knees to Chest

Benchmark Notes

This workout consists of two warm-up rounds with lighter RDLs and skill work, followed by a 7-minute AMRAP with heavier RDLs (155/105) and toes-to-bar. The scoring is based only on the final AMRAP portion. Movement analysis: RDL at 155/105 lbs takes approximately 2.5-3 seconds per rep for 8 reps = 20-24 seconds per set. Toes-to-bar typically takes 1.5-2.5 seconds per rep, so 6 reps = 9-15 seconds. Total work time per round: 29-39 seconds. Transition time between movements: 3-8 seconds. Total round time: 32-47 seconds for elite athletes, 45-65 seconds for intermediate, 60-90 seconds for beginners. In a 7-minute (420 second) AMRAP, this allows for: Elite (L9-L10): 9-13 rounds, Intermediate (L5-L6): 6-9 rounds, Beginners (L1-L2): 4-7 rounds. The RDL loading is moderately heavy and will cause significant posterior chain fatigue, while toes-to-bar adds grip and core fatigue. Set breaking will occur: elite athletes may complete RDLs unbroken for 3-4 rounds then break into 5+3, toes-to-bar likely 6 unbroken early then 3+3 or 2+2+2. Recreational athletes will break RDLs into 4+4 or 5+3 from round 1, and toes-to-bar into 3+3 or 2+2+2. This workout is similar to a moderate-intensity AMRAP with mixed strength and gymnastics elements. Based on typical 7-minute AMRAP performance distributions and the moderate loading/skill requirements, L10: 6+ rounds, L5: 3.5 rounds, L1: 1.5 rounds.

Modality Profile

4 movements total: Barbell RDL (W), Supine Knees to Chest (G), Toes-to-Bar (G), Hollow Hold (G). 3 gymnastics movements (75%) and 1 weightlifting movement (25%).