Workout Description

Why This Workout Is Medium

While 26 minutes is a long time domain, the loading is moderate and movements are basic. The dumbbell exercises allow natural breaks, and burpees, while taxing, are only 6 reps per round. The movement pattern alternates between full body (burpees), arms, legs, and chest, preventing any single muscle group from becoming overly fatigued. Most CrossFitters can maintain a steady pace throughout.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume upper body and leg work with moderate loads tests local muscular endurance, particularly in the shoulders, arms, and legs.
• Endurance (7/10): 26-minute AMRAP format with burpees creates sustained cardiovascular demand, though the weighted movements provide brief recovery opportunities between burpee sets.
• Strength (5/10): Moderate loads for curls, lunges, and bench press create consistent strength demands throughout, though not maximal loading.
• Speed (5/10): Maintaining efficient transitions between movements and steady pacing is important for maximizing rounds in the time cap.
• Flexibility (4/10): Burpees and weighted lunges require decent mobility, while curls and bench press have minimal mobility demands.
• Power (2/10): Burpees provide some explosive elements, but most movements are strength-endurance focused with controlled tempos.

Movements

• Bench Press
• Burpee
• Weighted Lunge

Scaling Options

Weight Modifications: Scale to 25/15lb dumbbells or even lighter if needed. Movement Options: Step-out burpees instead of jumping, walking lunges without weight, pushups instead of bench press, seated dumbbell press from bench. Volume Options: Reduce to 4-8-10-11 reps or cut time domain to 20 minutes. For beginners, consider alternating weighted movements (e.g., do bicep curls one round, lunges the next) to manage fatigue.

Scaling Explanation

Scale if you cannot maintain proper form on bench press after 8+ minutes, if burpees become slow step-outs, or if you need extended breaks between movements. Priority is maintaining consistent movement with good form throughout all 26 minutes. Target effort should be 7/10 - conversational pace but challenging. Scale load or reps if rounds take longer than 3-4 minutes. Success means steady work with minimal rest periods.

Intended Stimulus

Moderate-length oxidative conditioning workout (26 minutes) with light-moderate loads. Primary focus is muscular endurance and upper body fatigue management. The workout targets the oxidative energy system with sustained effort across multiple muscle groups. The relatively light weight and moderate rep scheme allows for consistent movement with minimal rest.

Coach Insight

Break this into sustainable chunks from the start - don't sprint the first few rounds. Aim for consistent 2-3 minute rounds. Keep burpees controlled but efficient. For the weighted movements, consider breaking into sets of 6-7 reps with quick micro-breaks. Watch form degradation on bench press as fatigue builds. Common mistake is rushing early rounds then having extended rest periods later. Keep transitions under 10 seconds between movements.

Benchmark Notes

This is a 26-minute AMRAP with moderate dumbbell loading and mixed movements. Using Cindy (20-min AMRAP) as base anchor but adjusting for: 1. Movement breakdown per round: - Burpees: 6 reps × 4 sec = 24 sec - Bicep Curls: 11 reps × 2 sec = 22 sec - Weighted Lunges: 12 reps × 2.5 sec = 30 sec - Bench Press: 13 reps × 2.5 sec = 32.5 sec Base round time: ~109 sec (1:49) fresh 2. Transitions between movements: ~5 sec × 3 = 15 sec Total round time fresh: ~124 sec (2:04) 3. Fatigue factors: - Rounds 1-3: 1.0x (124 sec) - Rounds 4-6: 1.1x (136 sec) - Rounds 7-9: 1.2x (149 sec) - Rounds 10+: 1.3x (161 sec) 4. Comparing to Cindy anchor (20 min): - L10 Cindy: 25-30 rounds - This workout is 30% longer (26 min vs 20 min) - But movements are ~25% slower per round - Therefore expecting ~18-19 rounds for elite performers Recap: Male L10: 18.5+ rounds Male L5: 12.5 rounds Male L1: 6.5 rounds Female L10: 17.5+ rounds Female L5: 11.5 rounds Female L1: 5.5 rounds

Modality Profile

Of the 4 movements: Bench Press (W), Bicep Curl (W), Burpee (G), Weighted Lunge (W). 3 movements are weightlifting and 1 is gymnastics, resulting in a 75/25 split with no monostructural movements.