Workout Description

Why This Workout Is Medium

The deadlift weight (185/120) is moderate for most CrossFitters, and lateral hurdles are relatively low-skill. The 400m run provides natural recovery between rounds. In 12 minutes, average athletes will complete 3-4 rounds with manageable fatigue accumulation. The combination creates steady work without overwhelming any single system, and the built-in recovery from running prevents excessive fatigue buildup that would push this to Hard territory.

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): The 12-minute AMRAP with 400m runs creates significant cardiovascular demand, requiring sustained aerobic output throughout the time domain.
• Stamina (6/10): Moderate rep deadlifts and lateral hurdles over 12 minutes will challenge muscular endurance, particularly in the posterior chain and legs.
• Strength (6/10): 185/120lb deadlifts represent moderate loading that requires significant strength while allowing for multiple repetitions within the time constraint.
• Speed (6/10): The AMRAP format demands quick transitions between movements and efficient pacing to maximize rounds completed in 12 minutes.
• Power (5/10): Lateral hurdles are explosive lateral movements, while deadlifts and running have moderate power components but aren't purely explosive.
• Flexibility (4/10): Deadlifts require hip hinge mobility, lateral hurdles demand lateral movement patterns, and running needs basic range of motion.

Movements

• Deadlift
• Run
• Lateral Hurdle Jump

Scaling Options

Reduce deadlift weight to 135/95 or 155/105 lbs. Lower hurdle height to 20/16 or use lateral box step-overs. Substitute 300m run or 30 second bike/row. Consider reducing to 10 minute AMRAP for newer athletes.

Scaling Explanation

Scale deadlift weight if you can't maintain sets of 5 unbroken throughout. Scale hurdles if mobility limits smooth lateral movement or causes excessive fatigue. Scale run distance if 400m takes longer than 2:30. Goal is consistent 2:30-3:00 round times with good movement quality maintained.

Intended Stimulus

Moderate-intensity glycolytic workout lasting 12 minutes. Targets muscular endurance and aerobic power with mixed modal demands. Primary challenge is maintaining consistent pace across strength, agility, and cardio components while managing fatigue accumulation.

Coach Insight

Aim for 4-5 rounds total. Keep deadlifts unbroken - weight should feel moderate at 60-70% 1RM. Focus on hip hinge pattern and quick reset between reps. Lateral hurdles should be smooth and rhythmic - step over don't jump to conserve energy. Maintain steady 400m pace around 1:45-2:15 depending on ability. Transitions should be quick but controlled - don't sprint between stations.

Benchmark Notes

This 12-minute AMRAP combines moderate deadlifts (185/120), lateral hurdles, and 400m runs. I'll analyze each movement and apply fatigue multipliers. Movement Analysis: - 5 Deadlifts at 185/120: Moderate load, ~2-3 sec per rep = 10-15 sec fresh - 10 Lateral Hurdles at 24/20: Similar to box step-overs, ~1.5-2 sec per rep = 15-20 sec fresh - 400m Run: 75-120 sec depending on fitness level Round Breakdown: Round 1 (fresh): 10 + 15 + 90 = 115 sec + 10 sec transitions = 125 sec Round 2: 12 + 18 + 95 = 125 sec + 10 sec = 135 sec (fatigue 1.1x) Round 3: 14 + 20 + 100 = 134 sec + 10 sec = 144 sec (fatigue 1.2x) Round 4: 16 + 22 + 105 = 143 sec + 10 sec = 153 sec (fatigue 1.3x) Round 5: 18 + 24 + 110 = 152 sec + 10 sec = 162 sec (fatigue 1.4x) Round 6: 20 + 26 + 115 = 161 sec + 10 sec = 171 sec (fatigue 1.5x) Round 7: 22 + 28 + 120 = 170 sec + 10 sec = 180 sec (fatigue 1.6x) Cumulative times: R1=125s, R2=260s, R3=404s, R4=557s, R5=719s, R6=890s, R7=1070s This doesn't match any iconic benchmark exactly, but shares similarities with Helen (3 rounds: 400m run, 21 KB swings, 12 pull-ups). Helen benchmarks are L10: 7:30-8:30, L5: 10:30-11:30, L1: 15:00-18:00. However, this workout has more rounds in the same timeframe with lighter individual movements. Adjusting for the AMRAP format and 12-minute cap: - Elite athletes (L10): 6.5-7 rounds - can maintain pace with minimal degradation - Advanced (L8-L9): 6-6.5 rounds - slight pacing drop in later rounds - Intermediate (L5): 4.5-5 rounds - noticeable fatigue affecting run times - Novice (L2-L3): 3-4 rounds - significant breaks needed, slower transitions - Beginner (L1): 2.5-3 rounds - may need to scale movements or distances Final targets: L10: 6.8+ rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

Three movements across all modalities: Lateral Hurdle (Gymnastics bodyweight movement), Run (Monostructural cardio), and Deadlift (Weightlifting with external load). Equal distribution with slight weighting to Weightlifting.