Workout Description

Why This Workout Is Medium

This workout combines moderate volume across 6 rounds with manageable individual elements. The 400m runs provide active recovery between strength/skill movements. While 24 reverse lunges and 8 toes-to-bar per round create cumulative fatigue, the movements don't significantly interfere with each other. Double-unders may be limiting for some, but the overall time domain (25-35 minutes) and rep schemes allow for pacing and brief rests between movements.

Benchmark Times for WOD

• Elite: <15:00
• Advanced: 17:00-19:00
• Intermediate: 21:00-23:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Six rounds of 400m runs with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Stamina (7/10): High volume of alternating lunges, double unders, and toes to bar across six rounds challenges muscular endurance significantly.
• Power (6/10): Double unders require explosive calf and coordination power, toes to bar needs hip flexor power for kipping motion.
• Speed (5/10): Maintaining consistent pace across six rounds with quick transitions between movements is important for time efficiency.
• Flexibility (4/10): Toes to bar requires good shoulder and hip mobility, lunges demand hip flexibility, moderate range of motion needs.
• Strength (3/10): Primarily bodyweight movements with some core strength demand from toes to bar, but not maximal strength focused.

Movements

• Run
• Reverse Lunge
• Double-Under
• Toes-to-Bar

Benchmark Notes

This workout is very similar to Helen (3 rounds: 400m run, 21 KB swing, 12 pull-ups) but with 6 rounds and different gymnastics movements. Using Helen as the primary anchor: L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec. Movement breakdown per round: 400m run (75-120 sec fresh), 24 alternating reverse lunges (24-36 sec at 1-1.5 sec/rep), 30 double-unders (15-30 sec in rhythm), 8 toes-to-bar (12-20 sec at 1.5-2.5 sec/rep). Fresh round total: 126-206 sec. With 6 rounds vs Helen's 3, we expect roughly double the time. However, the gymnastics movements here (reverse lunges, double-unders, toes-to-bar) are less grip-intensive than Helen's KB swings and pull-ups, allowing for better pacing. Fatigue progression: Rounds 1-2 at 1.0x, rounds 3-4 at 1.1-1.2x, rounds 5-6 at 1.2-1.3x. Transitions between movements: 3-8 sec per transition (4 transitions per round). Total estimated times: Elite (L10): 900 sec (15:00), Intermediate (L5): 1380 sec (23:00), Novice (L1): 1980 sec (33:00). This represents approximately 2x Helen's times with slight adjustment for movement differences. Final targets - L10: 900 sec, L5: 1380 sec, L1: 1980 sec.

Modality Profile

4 movements total: Toes-to-Bar and Double-Under are Gymnastics (50%), Run is Monostructural (25%), Reverse Lunge is Weightlifting when loaded or Gymnastics when bodyweight - assuming loaded here (25%)