Workout Description

Why This Workout Is Medium

While all movements are bodyweight and fundamental, the 15-minute AMRAP format creates sustained work with no built-in rest. The ascending rep scheme (5-10-15) allows brief natural breaks between rounds, and the bear crawl serves as active recovery. Movement interference is minimal since upper/lower body work alternates. Most CrossFitters can maintain consistent pacing throughout without scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep bodyweight movements tax muscular endurance, especially in the pushing muscles, legs, and core through burpees and push-ups.
• Endurance (7/10): 15-minute AMRAP format with compound movements creates significant cardiovascular demand. The continuous nature and movement variety keeps heart rate elevated throughout.
• Speed (6/10): Quick transitions between movements and efficient movement patterns are crucial for maximizing rounds in the time cap.
• Flexibility (4/10): Burpees and air squats require moderate mobility. Bear crawl demands shoulder flexibility and hip/ankle range of motion.
• Power (3/10): Burpees have some explosive component in the stand-up, but most movements are performed at a steady, sustainable pace.
• Strength (2/10): Relies on bodyweight movements only. While challenging, the focus is on endurance rather than maximal strength production.

Movements

• Air Squat
• Bear Crawl
• Burpee
• Push-Up

Scaling Options

Push-ups: Perform from knees or elevated surface (box/bench). Air squats: Reduce depth or use target/box for consistent range of motion. Burpees: Step back instead of jumping, remove push-up portion. Bear crawl: Shorten distance to 2m each way or substitute walking lunges. For beginners, consider 12-minute time domain or reduced rep scheme (3-6-9). Advanced athletes can add weight vest or increase bear crawl distance.

Scaling Explanation

Scale if unable to perform 5+ strict push-ups with good form, if air squats cause knee pain, or if unable to maintain steady movement for 3+ minutes. Priority is maintaining consistent movement with proper form throughout the full 15 minutes. Target effort should allow conversation in short phrases - if you're gasping for air after 5 minutes, scale intensity down. Scaled versions should allow completion of 6-10 full rounds while preserving intended steady-state stimulus.

Intended Stimulus

Moderate-intensity oxidative workout lasting 15 minutes. Primary focus is on aerobic capacity and muscular endurance. The movement combination creates a steady but manageable heart rate elevation with bodyweight movements that can be sustained across the full time domain. The bear crawl adds a functional movement pattern that breaks up the traditional calisthenics.

Coach Insight

Start at a sustainable 70-80% effort pace - you should be able to complete 2-3 rounds before needing significant rest. Break push-ups into sets of 5+5 early to preserve quality. Keep squats smooth but unbroken. Stand fully between burpees. For bear crawl, maintain a tight core and neutral spine, avoid rushing or sagging hips. Aim for consistent round times rather than sprinting and burning out. Common mistake is going too fast in first 5 minutes then struggling to maintain output.

Benchmark Notes

This workout closely resembles Cindy's movement pattern (5 pull-ups, 10 push-ups, 15 air squats) but with burpees instead of pull-ups and an added bear crawl. Using Cindy as our anchor (L10: 25-30 rounds in 20min, L5: 15-18 rounds, L1: 6-8 rounds). Movement breakdown for one round: - 5 Burpees: 15-20s (3-4s each) - 10 Push-Ups: 10-15s (1-1.5s each) - 15 Air Squats: 15-22s (1-1.5s each) - 6m Bear Crawl: 8-12s - Transitions: 2-4s between movements Total time per round: ~55-75 seconds fresh state With 15 minutes instead of Cindy's 20, we scale the anchor targets down by 25%. Additionally, burpees are more taxing than pull-ups, and the bear crawl adds complexity, so we reduce volume expectations by another 5-10%. Final targets: Male L10: 18-20 rounds Male L5: 12-13 rounds Male L1: 6-7 rounds Female L10: 16-18 rounds Female L5: 10-11 rounds Female L1: 5-6 rounds

Modality Profile

All movements (Air Squat, Bear Crawl, Burpee, Push-Up) are bodyweight/gymnastics movements. Air Squat and Push-Up are classic bodyweight exercises, Bear Crawl is a bodyweight locomotion pattern, and Burpee is a compound bodyweight movement. With all 4 movements being gymnastics-based, this results in 100% gymnastics modality.