Workout Description

Why This Workout Is Medium

This 25-minute AMRAP uses light-moderate weights with fundamental movements, making it accessible to average CrossFitters. The row provides brief recovery between rounds, and the rep scheme (5-10-15-20) creates natural pacing breaks. While the continuous format will accumulate fatigue over 25 minutes, the light loads and movement variety prevent any single limiting factor from becoming overwhelming. Most athletes can maintain steady rounds throughout.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of repetitive movements across multiple muscle groups will severely test muscular endurance, especially grip and posterior chain stamina.
• Endurance (8/10): A 25-minute AMRAP with continuous movement including rowing creates significant cardiovascular demand and tests aerobic capacity throughout the duration.
• Power (7/10): Devil press and kettlebell swings are explosive movements requiring significant power output, especially when fatigued in later rounds.
• Flexibility (6/10): Devil press requires overhead mobility, kettlebell swings demand hip hinge flexibility, and goblet squats need ankle and hip mobility.
• Speed (6/10): AMRAP format rewards efficient transitions and maintaining pace across varied movement patterns to maximize total rounds completed.
• Strength (4/10): Moderate loads with devil press, kettlebell swings, and goblet squats provide strength stimulus but not maximal force production demands.

Movements

• Kettlebell Swing
• Devil Press
• Goblet Squat
• Row
• Hollow Rock

Scaling Options

Reduce devil press weight to 2x7.5/2x2.5kg or substitute with burpees. Scale KTBS and goblet squats to 16/8kg. Reduce row to 200m. Cut hollow rocks to 10-15 reps or substitute dead bugs. Consider reducing time to 20 minutes for newer athletes.

Scaling Explanation

Scale if you can't maintain devil press technique or complete 5+ unbroken in fresh state. If goblet squats cause knee pain or depth issues, use lighter weight or box squats. Goal is 3+ full rounds with consistent pacing. Prioritize movement quality over speed - this is an aerobic capacity builder, not a sprint.

Intended Stimulus

Long aerobic capacity workout targeting the oxidative energy system over 25 minutes. Primary challenge is pacing and maintaining consistent movement quality under accumulated fatigue. Tests muscular endurance, core stability, and mental resilience through high-volume, moderate-intensity work.

Coach Insight

Aim for 4-5 rounds total. Row at 70-75% effort to preserve legs for squats. Break devil press into singles from the start - they're the limiting factor. Keep kettlebell swings unbroken in early rounds, break to 6-4 when fatigued. Goblet squats should stay unbroken - use heels elevated if needed for depth. Hollow rocks in sets of 10-10 or 8-7-5. Focus on smooth transitions and consistent breathing patterns.

Benchmark Notes

This is a 25-minute AMRAP with mixed cardio and strength movements. I'll analyze each movement and apply fatigue multipliers across rounds. Movement breakdown per round: - 250m row: 50-65 sec (fresh), increases to 55-75 sec with fatigue - 5 Devil Press (2x10/2x5kg): 15-25 sec per rep = 75-125 sec total - 10 KTBS (20/12kg): 2-3 sec per rep = 20-30 sec total - 15 Goblet Squats (20/12kg): 1.5-2.5 sec per rep = 22-38 sec total - 20 Hollow Rock: 1 sec per rep = 20 sec - Transitions: 5-15 sec between movements Total time per round (fresh): 187-298 sec (3:07-4:58) With fatigue and transitions, rounds 1-2: 3:30-5:00, rounds 3-4: 4:00-5:30, rounds 5+: 4:30-6:00+ The closest anchor is Cindy (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat) with L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. However, this workout is significantly more demanding due to the 250m row and heavy Devil Press movements, plus it's 5 minutes longer. Adjusting for the increased difficulty and longer duration: - Elite athletes (L10): 8-9 rounds in 25 minutes - Average CrossFitters (L5): 6 rounds - Beginners (L1): 3-4 rounds Final targets: L10: 8.4+ rounds, L5: 6.0 rounds, L1: 3.2 rounds

Modality Profile

5 movements total: Row (M), Devil Press (W), Kettlebell Swing (W), Goblet Squat (W), Hollow Rock (G). Three weightlifting movements with external load dominate at 60%, with monostructural and gymnastics each at 20%.