Workout Description

Why This Workout Is Medium

While the movements are basic bodyweight exercises, the 20-minute AMRAP format creates sustained work with no built-in rest. The ascending rep scheme (5-10-15) allows brief natural breaks between rounds. Burpees create initial fatigue that impacts push-up performance, but air squats provide relative recovery. Most CrossFitters can maintain steady pacing throughout without scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume pushing movements and squats test muscular endurance. Multiple muscle groups face repeated stress with minimal rest between rounds.
• Endurance (7/10): Twenty minutes of continuous bodyweight movements creates significant cardiovascular demand. The burpee-push-up-squat combination keeps heart rate elevated throughout the workout.
• Speed (6/10): Quick transitions between movements and maintaining a fast cycle rate on simple movements is key to maximizing rounds.
• Flexibility (3/10): Basic mobility required for burpees, push-ups, and squats. No extreme ranges of motion needed.
• Power (3/10): Burpees provide some explosive component, but the workout emphasizes sustained output over power production.
• Strength (2/10): Uses only bodyweight movements. While challenging, the focus is on endurance rather than maximal strength production.

Movements

• Air Squat
• Burpee
• Push-Up

Scaling Options

Push-ups: Scale to elevated surface (box/bench/wall) or knees while maintaining hollow body position. Burpees: Step-back version or remove push-up portion. Air Squats: Reduce depth to above parallel or use target/box for consistent depth. For newer athletes, consider reducing to 4-8-12 rep scheme or 15-minute time cap. Advanced athletes can add weight vest (10/14lb) or make push-ups hand-release.

Scaling Explanation

Scale if unable to perform 5+ strict push-ups with good form, maintain full burpee form for 3+ reps, or air squat below parallel consistently. Priority is maintaining movement quality throughout - scale to achieve 30-40 seconds work/20-30 seconds rest rhythm. Target is 12-15 rounds for intermediate athletes. Scale up or down to ensure at least 8 rounds but no more than 18 rounds in 20 minutes. Form deterioration on push-ups is primary indicator for scaling need.

Intended Stimulus

Moderate-length oxidative conditioning workout (15-20 min) focusing on bodyweight movement patterns. Primary challenge is maintaining consistent movement quality under accumulated fatigue. Energy system target is aerobic with brief glycolytic spikes during burpee clusters. Workout tests muscular endurance in pushing and squatting patterns while developing capacity to sustain effort across multiple movement domains.

Coach Insight

Break this into sustainable mini-sets from the start - avoid going unbroken early. Consider 3-2 burpees, 5-5 push-ups, and 8-7 air squats. Focus on full range of motion: chest/thighs to ground on burpees, chest to deck/full lockout on push-ups, below parallel on squats. Common mistakes include rushing burpees leading to poor positions, push-ups breaking form around minute 12-15, and partial depth squats when fatigued. Aim for consistent 45-60 second rounds early, expect some slowdown after minute 12.

Benchmark Notes

This workout is nearly identical to Cindy (AMRAP 20: 5 pull-up, 10 push-up, 15 air squat), just with burpees replacing pull-ups. Using Cindy as our anchor: Movement breakdown per round: - 5 Burpees: 15-20 sec (3-4 sec each) - 10 Push-Ups: 10-15 sec (1-1.5 sec each) - 15 Air Squats: 15-22 sec (1-1.5 sec each) Total time per round: 40-57 seconds plus transitions (2-5 sec between movements) Cindy anchor points (M/F): L10: 25-30 / 22-26 rounds L5: 15-18 / 13-16 rounds L1: 6-8 / 5-7 rounds Burpees are slightly slower than kipping pull-ups but require less skill and have better sustainability. This suggests slightly lower total rounds (-3 rounds at elite level) but better consistency across skill levels (-2 rounds at median, -1 at beginner). Final targets (M/F): L10: 22+ rounds / 19+ rounds L5: 14 rounds / 12 rounds L1: 6 rounds / 5 rounds

Modality Profile

All three movements (Air Squat, Burpee, Push-Up) are bodyweight/gymnastics movements. Air Squats and Push-Ups are classic bodyweight exercises, while Burpees are a compound bodyweight movement. With all movements falling under gymnastics category, the workout is 100% G.