Workout Description

Why This Workout Is Medium

While this workout has continuous movement for 45 seconds per minute, several factors make it manageable: light weights (20/14 lb), built-in rest periods (15s each minute), and alternating movement patterns that don't significantly interfere with each other. The 20-minute time domain creates some cumulative fatigue, but the light loads and rest intervals prevent severe accumulation. Most average CrossFitters can maintain intensity throughout.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume upper body pushing and core work tests local muscular endurance. Continuous nature with short rest periods challenges muscle stamina significantly.
• Endurance (7/10): Twenty minutes of continuous work with minimal rest creates significant cardiovascular demand. The 45/15 work-rest ratio maintains elevated heart rate throughout all rounds.
• Speed (6/10): Quick transitions required between movements and 45-second work intervals demand fast movement cycling to maximize reps.
• Flexibility (4/10): Overhead pressing and push-ups require moderate shoulder mobility. Mountain climbers demand hip flexion range of motion.
• Power (4/10): Push press component adds moderate power element, but most movements are strength-endurance focused rather than explosive.
• Strength (3/10): Light weights (20/14 lb) and bodyweight movements focus on endurance rather than strength. Some shoulder strength needed for strict press volume.

Movements

• Sit-Up
• Push Press
• Push-Up
• Mountain Climber

Scaling Options

Weight: Scale to 10/8 lb dumbbells or even empty PVC pipe. Movements: Strict press from kneeling, half sit-ups with press, supported rows from bench, push-ups from knees or incline, mountain climbers slower or stepping. Volume: Reduce to 3 rounds or extend time cap to 25 minutes. Work intervals can be shortened to 30 seconds with 30 seconds rest.

Scaling Explanation

Scale if unable to maintain 30+ reps per interval with good form, especially in later rounds. Signs to scale: shoulder fatigue affecting overhead position, breaking push-ups into multiple sets, excessive lower back arch in rows. Priority is maintaining consistent work rate across all rounds - better to scale and keep moving than go Rx and have long breaks. Target perceived exertion 7/10 throughout.

Intended Stimulus

Moderate-intensity muscular endurance workout targeting upper body push/pull and core stability. 20-minute time domain emphasizes oxidative energy system with glycolytic spikes. Primary challenge is maintaining quality movement patterns under accumulated fatigue while managing work-rest intervals.

Coach Insight

Start controlled - this isn't a sprint. Aim for 35-40 reps per 45-second work period. For strict press, establish stable seated position with core engaged. During sit-up to press, focus on smooth transition from ground to overhead. For rows, maintain flat back and pull elbows close to body. Push-ups should be full range of motion. Mountain climbers need quick but controlled tempo. Rest periods are critical - use full 15 seconds.

Benchmark Notes

Analysis breakdown: 1. Movement time estimates per 45-sec window: - Seated Strict Press: 12-15 reps at 20/14 lb - Sit-Ups to Push Press: 10-13 reps - Bent Over Rows: 15-18 reps - Push-Ups: 20-25 reps - Mountain Climbers: 35-40 reps (counting each leg) Fatigue factors: - Round 1: 1.0x (fresh) - Round 2: 1.1x - Round 3: 1.2x - Round 4: 1.3x Round estimates (elite): Round 1: ~110 total reps Round 2: ~100 reps Round 3: ~90 reps Round 4: ~80 reps Total for L10 (elite): ~380 reps Using Fight Gone Bad as closest anchor (430-500 reps for L10 in 3 rounds), but adjusting down since this workout has more upper body fatigue and complex movements. Final targets: Male: L10: 560+ reps L5: 400 reps L1: 240 reps Female: L10: 520+ reps L5: 360 reps L1: 200 reps

Modality Profile

Of the 6 movements: Gymnastics (3): Sit-Up, Push-Up, Mountain Climber. Weightlifting (3): Seated Strict Press, Push Press, Bent Over Row. No monostructural movements. Equal split between G and W.