Workout Description

Why This Workout Is Medium

While the individual movements are basic bodyweight exercises, the 6-minute AMRAPs create moderate intensity. The 5-minute rest between rounds prevents severe fatigue accumulation. The rep schemes (20/19 and 24/7) are manageable, and movement combinations don't significantly interfere with each other. The second AMRAP is easier than the first, allowing good work capacity throughout.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume bodyweight movements targeting multiple muscle groups, especially challenging muscular endurance in the core, pushing, and leg muscles.
• Endurance (7/10): Two 6-minute AMRAPs of bodyweight movements with high rep counts create significant cardiovascular demand, though the 5-minute rest period provides recovery.
• Speed (6/10): Quick transitions between movements and fast cycling of reps are crucial for maximizing rounds in the 6-minute windows.
• Power (4/10): Burpees require some explosive movement, but the high rep scheme makes this more about sustained output than power.
• Flexibility (3/10): Basic mobility required for squats, burpees, and push-ups. No extreme ranges of motion needed.
• Strength (2/10): Exclusively bodyweight movements focusing on endurance rather than maximal strength, with push-ups being the most strength-demanding element.

Movements

• Air Squat
• Burpee
• Push-Up
• Sit-Up

Scaling Options

First AMRAP: Reduce air squats to 15, burpees to 12. Step-out burpees instead of jumping. Second AMRAP: Reduce sit-ups to 15, anchored feet okay. Push-ups from knees or elevated surface (box/bench). Can reduce working time to 4-5 minutes each AMRAP with 3 minutes rest. For advanced athletes, add weight vest or increase push-ups to 10 per round.

Scaling Explanation

Scale if unable to maintain consistent movement standards throughout (especially push-ups) or if burpees become sloppy after round 2. Goal is to keep moving with minimal rest during work periods. Each AMRAP should allow 4-6 rounds for intermediate athletes. Scale to maintain intensity - you should feel challenged but able to push in both working periods. Rest period should allow enough recovery to attack second AMRAP with similar intensity to first.

Intended Stimulus

This is a moderate-duration, glycolytic-focused workout split into two 6-minute AMRAPs with rest between. The first part emphasizes lower body and full-body movements at a higher volume, while the second targets midline and upper body with lower rep schemes. Primary challenge is maintaining intensity across both working periods while managing fatigue from the first block.

Coach Insight

First AMRAP: Pace the first 2-3 rounds aggressively but sustainable. Break burpees into sets of 10-9 or 7-7-5 to maintain rhythm. Air squats can be done in larger sets (10-10 or unbroken). Second AMRAP: Quick, controlled sit-ups in sets of 12-12 or 8-8-8. Push-ups in sets of 4-3 or unbroken if possible. The rest period is crucial - use it fully but stay moving with light mobility work. Common mistake is going too hard in first AMRAP and burning out for second.

Benchmark Notes

This is a two-part AMRAP with a rest period. Let's analyze each 6-minute segment: Part 1 (0:00-6:00): - 20 Air Squats (~1.2s each = 24s) - 19 Burpees (~3.5s each = 66.5s) - Transition time between movements (~3s) Total cycle time: ~93.5s fresh Applying fatigue multipliers: Round 1: 93.5s Round 2: 103s (1.1x) Round 3: 112s (1.2x) Round 4: 122s (1.3x) Elite athletes (L10) should complete 3.8-4.0 rounds in first 6 min segment. Part 2 (11:00-17:00): - 24 Sit-Ups (~1.5s each = 36s) - 7 Push-Ups (~1.2s each = 8.4s) - Transitions (~3s) Total cycle time: ~47.4s fresh With fatigue: Round 1: 47.4s Round 2: 52s (1.1x) Round 3: 57s (1.2x) Round 4: 62s (1.3x) Elite athletes should complete 4.0-4.2 rounds in second 6 min segment. Using Cindy as closest benchmark (5 pull-up, 10 push-up, 15 air squat AMRAP 20), but adjusting for: - Shorter time domain (12 min vs 20 min) - Higher volume per round - 5 min rest between segments Final L10/L5/L1 targets: Men: L10: 7.8-8.2 total rounds L5: 5.0-5.3 total rounds L1: 2.3-2.7 total rounds Women: L10: 7.2-7.6 total rounds L5: 4.5-4.8 total rounds L1: 2.0-2.4 total rounds

Modality Profile

All four movements (Air Squat, Burpee, Push-Up, Sit-Up) are bodyweight/gymnastics movements. Air Squat is a bodyweight lower body movement, Burpee is a full-body gymnastics movement, Push-Up is an upper body gymnastics movement, and Sit-Up is a core gymnastics movement. With no monostructural cardio or weighted movements, this is 100% gymnastics.