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Workout Description

For Time 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Lunges (alternating legs) 10 Burpees 20 Kettlebell Swings (1.5/1 pood) 10 Burpees 10 meter Bear Crawl 10 Burpees 20 Kettlebell Swings (1.5/1 pood) 10 Burpees 30 Lunges (alternating legs) 10 Burpees 40 Sit-Ups 10 Burpees 50 Air Squats

Why This Workout Is Medium

A symmetrical chipper featuring bodyweight movements, kettlebell swings, and burpees. Tests endurance and work capacity.

Benchmark Times for Fat Amy

  • Elite: <9:15
  • Advanced: 10:01-12:31
  • Intermediate: 15:01-17:31
  • Beginner: >26:01

Training Focus

This workout develops the following fitness attributes:

  • Stamina (8/10): High total volume of burpees (80 reps), air squats (100 reps), sit-ups (80 reps), lunges (60 reps), and kettlebell swings (40 reps) tests full-body muscular endurance.
  • Endurance (7/10): The chipper format with multiple sets of burpees interspersed with other bodyweight and kettlebell movements creates a sustained metabolic demand.
  • Power (5/10): Kettlebell swings and the jump in burpees are the primary power components. Maintaining power output across the chipper is challenging.
  • Speed (4/10): Efficient transitions and consistent pacing are more critical than maximal speed on individual movements for this longer chipper.
  • Strength (3/10): Kettlebell swings (1.5/1 pood) provide a moderate strength stimulus. Other movements are primarily bodyweight, focusing on endurance over maximal strength.
  • Flexibility (3/10): Requires basic mobility for squats, lunges, sit-ups, burpees, and kettlebell swings.

Modality Profile

A couplet of a monostructural movement (Row) and a gymnastics movement (Burpee). The structure ensures an even split between the two modalities.

Similar Workouts to Fat Amy

If you enjoy Fat Amy, you might also like these similar CrossFit WODs:

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  • The 50s (89% similar) - For Time Buy-in: 1000 meter Row Then, 50 reps each of: Burpees Air Squats Hollow Rocks Push-Ups...
  • Open 23.2A (89% similar) - AMRAP in 15 minutes: 5 Burpee Pull-Ups 10 Shuttle Runs (25 ft out, 25 ft back) *Add 10 shuttle runs ...
  • Nicole (89% similar) - AMRAP in 20 minutes 400 meter Run Max Rep Pull-Ups...
  • Row Cindy Row (89% similar) - AMRAP in 20 minutes 5 Pull-Ups 10 Push-Ups 15 Air Squats 20 calorie Row...
  • Blackjack (Assault) (89% similar) - AMRAP in 21 minutes 21 calorie Assault Air Bike 21 Kettlebell Swings (53/35 lb) 21 AbMat Sit-Ups...
  • Hope For Refugees (89% similar) - 3 Rounds For Total Reps in 17 minutes 1 minute 8 meter Shuttle Runs 1 minute Dumbbell Snatches (50/3...

These WODs similar to Fat Amy share comparable training demands, time domains, and movement patterns.

Training Profile

AttributeScoreExplanation
Endurance7/10The chipper format with multiple sets of burpees interspersed with other bodyweight and kettlebell movements creates a sustained metabolic demand.
Stamina8/10High total volume of burpees (80 reps), air squats (100 reps), sit-ups (80 reps), lunges (60 reps), and kettlebell swings (40 reps) tests full-body muscular endurance.
Strength3/10Kettlebell swings (1.5/1 pood) provide a moderate strength stimulus. Other movements are primarily bodyweight, focusing on endurance over maximal strength.
Flexibility3/10Requires basic mobility for squats, lunges, sit-ups, burpees, and kettlebell swings.
Power5/10Kettlebell swings and the jump in burpees are the primary power components. Maintaining power output across the chipper is challenging.
Speed4/10Efficient transitions and consistent pacing are more critical than maximal speed on individual movements for this longer chipper.

For Time 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Lunges (alternating legs) 10 Burpees 20 Kettlebell Swings (1.5/1 pood) 10 Burpees 10 meter Bear Crawl 10 Burpees 20 Kettlebell Swings (1.5/1 pood) 10 Burpees 30 Lunges (alternating legs) 10 Burpees 40 Sit-Ups 10 Burpees 50 Air Squats

Difficulty:
Medium
Modality:
G
M
Time Distribution:
11:16Elite
18:46Target
26:01Time Cap
Your Scores:

Training Profile

Performance Levels

L1
L2
L3
L4
L5
L6
L7
L8
L9
L10