Workout Description

Why This Workout Is Medium

While the volume per round is moderate (16 reps each), the 5-minute AMRAP structure provides natural breaks between segments. The weights and movements are manageable for average CrossFitters (75lb thrusters, 45lb DB snatches). The movement pairings don't create significant interference effects, and each 5-minute block starts fresh without cumulative fatigue carrying over significantly.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Five consecutive 5-minute AMRAPs with no rest creates significant cardiovascular demand. The row and high-rep gymnastics movements maintain elevated heart rate throughout.
• Stamina (7/10): Multiple rounds of 16-rep sets across varied movements tests muscular endurance, particularly in shoulders, core, and legs through compound movements.
• Speed (7/10): Short time domains and moderate rep schemes encourage quick transitions and fast cycling of movements to maximize rounds.
• Power (6/10): Box jumps, thrusters, and DB snatches require explosive output. The 5-minute time domains allow maintaining power through each round.
• Flexibility (5/10): Thrusters, pull-ups, and DB snatches demand good mobility. Hip and shoulder range of motion particularly tested across movements.
• Strength (4/10): Moderate loads in thrusters and KB swings, plus bodyweight movements. Not maximal strength focused but requires sustained submaximal force production.

Movements

• Thruster
• Mountain Climber
• Push-Up
• Kettlebell Swing
• Burpee
• Sit-Up
• Dumbbell Snatch
• Box Jump
• Row
• Pull-Up

Scaling Options

Row: Reduce to 12-14 calories Box Jump: Step-ups or lower height to 20/16" Thruster: 55/35 lb or front squat to press Pull-ups: Ring rows or banded pull-ups Burpees: Step-back burpees DB Snatch: 35/20 lb or single-arm DB clean Mountain Climbers: Slower tempo or hand-elevated position KB Swing: 35/26 lb or Russian swing variation Push-ups: Knee push-ups or elevated surface Sit-ups: Anchored sit-ups or V-ups

Scaling Explanation

Scale if unable to complete at least 2-3 rounds per 5-minute block while maintaining proper form. Priority is keeping consistent movement through all five blocks - better to scale and maintain intensity than struggle with Rx. Athletes should be able to perform 8-10 unbroken reps of each movement when fresh. Target is 12-15 total rounds across all blocks. Scale load and movement complexity to match this goal while preserving intended stimulus of sustained moderate intensity.

Intended Stimulus

Moderate-intensity interval workout targeting the glycolytic and oxidative energy systems over 25 minutes. Each 5-minute AMRAP creates a sustained but manageable intensity with brief rest periods between blocks. Primary challenge is maintaining consistent output across all five blocks while managing fatigue. Movement combinations test full-body strength-endurance and coordination.

Coach Insight

Pace each 5-minute block independently - aim for 3-4 rounds per block. Don't go all-out in first block; maintain 80-85% effort to ensure quality across all 25 minutes. Quick transitions between movements but take full rest between blocks. Break larger sets (8+8 or 6-5-5) before form deteriorates. For row, aim for 1100-1200 cal/hr pace. Keep box jumps step-down for safety. Control thruster tempo especially in later rounds. Consider butterfly pull-ups if proficient but switch to kipping when fatigued.

Benchmark Notes

This is a 5-part AMRAP structure similar to Fight Gone Bad but with different movements and slightly longer total duration (25 min vs 17 min). Using FGB as anchor (L10: 430-500 reps, L5: 300-340 reps). Breakdown per 5-min window: 1) Row + Box Jumps - 16 cal row: 25-35 sec for elite - 16 box jumps: 24-32 sec - Transition: 3-5 sec - Elite can complete 4-5 rounds (128-160 reps) 2) Thrusters + Pull-ups - 16 thrusters: 32-40 sec - 16 pull-ups: 24-32 sec - Transition: 3-5 sec - Elite can complete 3-4 rounds (96-128 reps) 3) Burpees + DB Snatches - 16 burpees: 48-56 sec - 16 DB snatches: 32-40 sec - Transition: 3-5 sec - Elite can complete 3 rounds (96 reps) 4) Mountain Climbers + KB Swings - 16 mountain climbers: 24-32 sec - 16 KB swings: 24-32 sec - Transition: 3-5 sec - Elite can complete 4 rounds (128 reps) 5) Push-ups + Sit-ups - 16 push-ups: 16-24 sec - 16 sit-ups: 24-32 sec - Transition: 3-5 sec - Elite can complete 4 rounds (128 reps) Total for L10 performance: ~8 total rounds across all segments L5 (intermediate): ~5.3 rounds L1 (beginner): ~2.5 rounds Female performance adjusted 15% lower due to loading differences in thrusters, DB snatches, and KB swings, plus slightly longer recovery needed between gymnastics movements.

Modality Profile

Out of 10 movements: GYMNASTICS (5): Box Jump, Pull-Up, Burpee, Mountain Climber, Push-Up, Sit-Up; MONOSTRUCTURAL (1): Row; WEIGHTLIFTING (4): Thruster, Dumbbell Snatch, Kettlebell Swing. Rounded to nearest 10% from raw percentages (50/10/40)