Workout Description

Why This Workout Is Medium

This 20-minute AMRAP combines moderate deadlift weight (70kg/155lbs) with bodyweight skills, creating manageable fatigue accumulation. The deadlifts are light enough for most athletes to cycle efficiently, while HSPU and pistol squats provide skill challenges but with scaling options. The long time domain allows for pacing and brief rests between movements. Most average CrossFitters can complete several rounds as prescribed with occasional breaks.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume deadlifts, handstand push-ups, and pistol squats will heavily tax muscular endurance across posterior chain, shoulders, and legs.
• Endurance (7/10): A 20-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the time domain.
• Flexibility (7/10): Handstand push-ups require excellent shoulder mobility, while pistol squats demand exceptional ankle, hip, and thoracic spine flexibility.
• Strength (6/10): Moderate deadlift load combined with challenging bodyweight movements like HSPUs and pistol squats demands significant strength output.
• Speed (5/10): AMRAP format rewards efficient transitions and consistent pacing, though complex movements limit maximum cycling speed potential.
• Power (3/10): Deadlifts have some power component, but the moderate load and high volume shift focus toward strength endurance rather than explosive output.

Movements

• Pistol Squat
• Deadlift
• Handstand Push-Up

Scaling Options

Reduce deadlift to 60/40 kg or 50/35 kg. Substitute pike push-ups, knee push-ups, or incline push-ups for HSPUs. Replace pistol squats with assisted box pistols, goblet squats, or alternating reverse lunges. Consider reducing reps to 8-6-8 or 6-4-6 pattern. Extend time cap to 25 minutes if needed.

Scaling Explanation

Scale deadlift weight if athlete cannot maintain sets of 5+ reps consistently. Scale HSPUs if athlete cannot perform 3+ strict reps or lacks shoulder mobility. Scale pistol squats if athlete lacks single-leg strength or ankle mobility for full range of motion. Priority is maintaining movement quality and achieving 8+ rounds. Athletes should feel challenged but not completely depleted.

Intended Stimulus

Moderate-duration mixed modal workout targeting glycolytic and oxidative energy systems over 15-20 minutes. Primary challenge is maintaining movement quality and consistency across three demanding movement patterns while managing fatigue accumulation. Tests strength endurance, unilateral stability, and upper body pressing power.

Coach Insight

Pace deadlifts to maintain unbroken sets - aim for touch-and-go rhythm with controlled descent. Break HSPUs early and often, targeting 2-4 rep clusters to preserve shoulders. Alternate pistol squats consistently to prevent single-leg fatigue. Focus on smooth transitions between movements. Expect 6-10 rounds for most athletes. Maintain strict movement standards especially as fatigue sets in during final 5 minutes.

Benchmark Notes

This is a 20-minute AMRAP with deadlifts, handstand push-ups, and pistol squats. I'll analyze this by comparing to Cindy (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat) as the closest anchor, then adjust for movement differences. Movement Analysis: - 10 Deadlifts (70/45kg): ~2-3 sec per rep fresh = 20-30 sec - 8 HSPU/Hand Release Push-ups: HSPU ~8-12 sec per rep in complex WODs = 64-96 sec, Hand Release Push-ups ~2-3 sec per rep = 16-24 sec - 10 Pistol Squats/Assisted Box: Pistols ~2-3 sec per rep = 20-30 sec, Assisted much faster ~1.5 sec = 15 sec Round Time Estimates: Assuming most athletes will use scaled versions (hand release push-ups, assisted pistols): - Fresh round: 20-30 + 16-24 + 15 = 51-69 sec - With transitions (5-10 sec between movements): 61-89 sec per round - Average round time accounting for fatigue: 75-90 sec Cindy Anchor Comparison: Cindy benchmarks: L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds Cindy round time: ~40-50 sec per round for elite athletes This workout is significantly more demanding per round: - Deadlifts are more taxing than air squats - HSPU/Hand release push-ups are much harder than regular push-ups - Pistols require more skill and strength than air squats - Estimated 75-90 sec per round vs Cindy's 40-50 sec Adjustment Factor: ~1.8x longer per round, so expect ~55% of Cindy's round count Projected Performance: - L10: 16-17 rounds (55% of Cindy's 30 rounds) - L5: 10-11 rounds (55% of Cindy's 18 rounds) - L1: 4-5 rounds (55% of Cindy's 8 rounds) Final Recap: - L10: 16.5 rounds - L5: 10.5 rounds - L1: 4.5 rounds

Modality Profile

3 movements total: Deadlift (W), Handstand Push-Up (G), Pistol Squat (G). Two gymnastics movements (67%) and one weightlifting movement (33%).