Workout Description

Why This Workout Is Medium

This workout combines moderate volume (200 total reps) with basic bodyweight movements that most CrossFitters can perform. The parallette movements provide brief recovery between pull-up sets, preventing complete grip failure. While 40 total pull-ups is challenging, the broken structure and recovery periods make it manageable for average athletes. Expected completion time of 12-18 minutes allows sustainable pacing without extreme fatigue accumulation.

Benchmark Times for 30:00 - 45:00

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of pull-ups and push-ups will heavily tax upper body muscular endurance, especially with grip fatigue from repeated pulling movements.
• Endurance (7/10): Five rounds of continuous bodyweight movements with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Speed (5/10): Maintaining consistent pace and minimizing rest between movements becomes crucial as fatigue accumulates across five rounds.
• Flexibility (4/10): Parallette passthroughs demand good shoulder mobility and thoracic extension, while other movements require standard range of motion.
• Strength (3/10): Primarily bodyweight movements test relative strength endurance rather than maximal force production, though pull-ups require decent baseline strength.
• Power (2/10): Movements are performed at moderate pace focusing on muscular endurance rather than explosive output or speed.

Movements

• Parallette Passthrough
• Pull-Up
• Push-Up

Benchmark Notes

This workout consists of 5 rounds of: 10 Parallette Passthroughs, 10 Pull-Ups, 10 Parallette Push-Ups, 10 Pull-Ups (total 200 reps). I'll analyze this as a time-based workout since no scoring method was provided. Movement Analysis: - Parallette Passthroughs: ~1.5 sec/rep (mobility/warm-up movement) - Pull-Ups: ~1.5 sec/rep (kipping) - Parallette Push-Ups: ~1.5 sec/rep (elevated push-ups, slightly easier than standard) Round-by-Round Breakdown: Round 1 (fresh): 10×1.5 + 10×1.5 + 10×1.5 + 10×1.5 = 60 sec + 5 sec transitions = 65 sec Round 2: 1.1x fatigue = 71 sec Round 3: 1.2x fatigue = 78 sec Round 4: 1.3x fatigue = 85 sec Round 5: 1.4x fatigue = 91 sec Total base time: ~390 sec for elite level Fatigue Considerations: - Pull-ups appear twice per round, creating significant grip fatigue - Parallette movements require shoulder stability throughout - By rounds 4-5, expect set breaking on pull-ups (5+5 instead of 10 straight) - Additional rest between sets: +30-60 sec total for elite, more for lower levels This workout is most similar to a gymnastics-heavy chipper. Using Angie (100 pull-up + 100 push-up + 100 sit-up + 100 air squat) as an anchor reference, which has L10: 900-1080 sec for males. However, this workout has only 200 total reps vs Angie's 400, but includes more challenging pull-up volume (40 vs 100) with less rest between movements. Adjusting from Angie anchor: This workout should be roughly 40-50% of Angie's time due to half the volume but more intense pull-up clustering. Final targets - L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00)

Modality Profile

All three movements (Parallette Passthrough, Pull-Up, Push-Up) are bodyweight gymnastics movements with no external load or cyclical cardio components.