Workout Description

Why This Workout Is Medium

This workout combines moderate volume bodyweight movements with sustained aerobic demand across 5 rounds. The 800m total running per round (400m forward + 400m backward) creates significant cardiovascular stress, while walking lunges and core work add muscular endurance challenges. The backward running is technically demanding and will slow pace considerably. Most average CrossFitters can complete as prescribed, but expect 25-30 minutes with meaningful fatigue accumulation throughout.

Benchmark Times for Run & Flutter

• Elite: <18:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-26:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Five rounds of 800m total running per round creates significant cardiovascular demand, testing aerobic capacity over sustained duration.
• Stamina (7/10): High volume of walking lunges and death marches will challenge leg muscular endurance, while core work adds stamina demands.
• Flexibility (4/10): Walking lunges require hip mobility, hollow body positions demand core flexibility, backwards running challenges coordination and range.
• Speed (3/10): Pacing strategy important for running portions, but overall workout favors steady sustainable pace over quick transitions.
• Strength (2/10): Primarily bodyweight movements with minimal strength requirements; death march adds slight load but remains endurance-focused.
• Power (1/10): No explosive movements; all exercises are controlled, sustained efforts with minimal power output requirements.

Movements

• Hollow Body Scissor Kick
• Backwards Run
• Hollow Body Flutter Kick
• Walking Lunge
• Death March
• Run

Benchmark Notes

This workout consists of 5 rounds with alternating forward and backward 400m runs plus bodyweight movements. I'll analyze this by comparing to Helen (3 rounds: 400m run, 21 KB swing, 12 pull-ups) as the closest anchor, then adjust for the additional volume and movement patterns. Movement breakdown per round: - 400m Run: 75-120 sec fresh - 50 Walking Lunges: ~50-75 sec (1-1.5 sec per rep) - 20 Hollow Body Flutter Kicks: ~20-30 sec - 400m Backwards Run: 90-150 sec (20-25% slower than forward) - 50 Death March: ~75-100 sec (overhead carry component) - 20 Hollow Body Scissor Kicks: ~20-30 sec Round 1 (fresh): 330-505 sec Round 2 (1.1x fatigue): 363-556 sec Round 3 (1.2x fatigue): 396-606 sec Round 4 (1.3x fatigue): 429-657 sec Round 5 (1.4x fatigue): 462-707 sec Transition time between movements: 3-8 sec per transition (30 transitions total = 90-240 sec) Rest between rounds: 10-30 sec (40-120 sec total) Total estimated time: 2110-3391 sec (35-57 minutes) Comparing to Helen anchor (7:30-19:00 range): This workout has significantly more volume (5 rounds vs 3, more complex movements, backward running) and should take 2-3x longer. Helen's L10 is 450-510 sec, L5 is 630-750 sec, L1 is 900-1140 sec. Scaling up proportionally for the increased volume and complexity: L10: 1080-1200 sec (18-20 min) L5: 1560 sec (26 min) L1: 2100 sec (35 min) The backward running component significantly increases difficulty, as does the high volume of lunges and overhead carries. The core-intensive movements will create cumulative fatigue affecting the runs in later rounds.

Modality Profile

4 gymnastics movements (Walking Lunge, Hollow Body Flutter Kick, Death March, Hollow Body Scissor Kick) and 2 monostructural movements (Run, Backwards Run). No weightlifting movements present.