Workout Description

Why This Workout Is Hard

While the first AMRAP uses light implements, it's followed immediately by extremely high-volume bodyweight work (450 total reps) with significant leg focus. The continuous nature and movement interference (lunges/squats/sit-ups) creates substantial local muscle fatigue. The average CrossFitter will struggle with the sheer volume and lack of built-in rest, especially with the legs being pre-fatigued from the AMRAP portion.

Benchmark Times for Giancarlo

• Elite: <8:00
• Advanced: 9:00-10:00
• Intermediate: 11:00-12:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Very high rep scheme with 450 total reps challenges muscular endurance extensively, particularly in the legs and core with minimal rest.
• Endurance (7/10): The 9-minute AMRAP followed by high-volume bodyweight work creates significant cardiovascular demand, especially with the jumping squats and continuous leg-dominant movements.
• Speed (6/10): The AMRAP portion rewards quick transitions, while the high-volume portion requires sustainable pacing to avoid burnout.
• Flexibility (4/10): Thrusters and lunges require decent hip and ankle mobility, but movements are within normal ranges of motion for most athletes.
• Power (3/10): Jumping squats provide some power element, but most movements are performed at moderate intensity for endurance.
• Strength (2/10): Light implements (water bottles) and bodyweight movements make this primarily an endurance challenge rather than a strength test.

Movements

• Air Squat
• Ground-to-Overhead
• Jumping Squat
• Lunge
• Sit-Up
• Thruster

Scaling Options

AMRAP: Use 1L water bottles or single 1.5L bottle for reduced load. Substitute regular squats for thrusters, and shoulder press for ground-to-overheads. Chipper: Reduce volume by 30-50% (50 lunges, 50 jumping squats, 75 sit-ups, 25 air squats, 25 lunges). Replace jumping squats with regular air squats. Modify sit-ups to crunches or v-ups. Break lunges into alternating steps if needed.

Scaling Explanation

Scale if you cannot maintain proper form on thrusters/G2OH for sets of 5+ reps, or if bodyweight movements cause joint pain. Priority is maintaining consistent movement through both workout portions while keeping intensity high. Target time cap of 25 minutes - scale volume if you cannot complete within this window. Form should never break down, especially on jumping movements and loaded exercises. Better to reduce load/volume and maintain intensity than struggle through Rx with poor mechanics.

Intended Stimulus

This is a mixed-modal workout with two distinct parts. Part 1 is a moderate-intensity 9-minute AMRAP focusing on the glycolytic energy system, while Part 2 is a high-volume bodyweight chipper targeting muscular endurance and oxidative capacity. The workout challenges both power output (in the AMRAP) and mental fortitude (in the chipper). The time domain suggests 15-25 minutes total work time.

Coach Insight

For the AMRAP: Maintain a steady, sustainable pace - aim for unbroken sets early but be ready to break into 5/5 as fatigue sets in. Keep transitions quick between movements. For the chipper: Break the high-rep sets into manageable chunks (25-30 reps) from the start. Consider alternating between movements (e.g., 20 lunges, 20 jumping squats, etc.) to manage fatigue. Keep core tight during sit-ups and maintain full range of motion on squats even when fatigued. Common mistake is going too fast in the AMRAP and burning out before the chipper.

Benchmark Notes

Breaking this down into two parts: Part 1 (AMRAP 9): - Thrusters with water bottles (~10-12 lbs): 2 sec/rep = 20 sec - Ground-to-Overhead: 2.5 sec/rep = 25 sec - Transition: 3 sec Total per round: ~48 sec Expect 11-12 rounds for elite, 8-9 for intermediate Part 2 (For Time): - 100 Lunges: 1.5 sec × 100 = 150 sec - 100 Jumping Squats: 1.5 sec × 100 = 150 sec - 150 Sit-Ups: 1.2 sec × 150 = 180 sec - 50 Air Squats: 1.2 sec × 50 = 60 sec - 50 Lunges: 1.8 sec × 50 = 90 sec (fatigue multiplier applied) Using Annie (50-40-30-20-10 double-unders/sit-ups) as partial anchor for high-rep bodyweight movements, but scaling up for higher total volume and more leg-intensive work. L10 target: 8 min (480 sec) L5 target: 12 min (720 sec) L1 target: 18 min (1080 sec) Fatigue factors: - Significant leg fatigue accumulation - High-rep bodyweight movements - No required rest breaks but natural breaking points

Modality Profile

Of the 6 movements: Air Squat, Jumping Squat, Lunge, and Sit-Up are gymnastics (4 movements). Ground-to-Overhead and Thruster are weightlifting movements (2 movements). No monostructural movements present. Rounded to nearest 10% for clean numbers: G=50%, W=50%