Workout Description

Why This Workout Is Hard

While each 2-minute block in isolation seems manageable, the continuous nature of eight back-to-back AMRAPs creates significant cardiovascular fatigue. The sprints force quick transitions and prevent recovery, while the high-rep bodyweight movements (especially burpees, push-ups, and jumping lunges) compound fatigue across blocks. The format demands sustained high intensity with no built-in rest for 16 straight minutes.

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): Fast transitions and sprint efforts every 2 minutes, combined with quick movement cycling, create high speed demands.
• Endurance (8/10): Sixteen minutes of continuous work with sprints and bodyweight movements creates significant cardiovascular demand. Short intervals prevent full recovery between efforts.
• Stamina (7/10): High-volume bodyweight movements with minimal rest test local muscular endurance, especially in legs and core through varied movement patterns.
• Power (7/10): Repeated sprints and plyometric movements like tuck jumps and jumping lunges demand significant power output throughout.
• Flexibility (4/10): Movements like burpees, lunges, and tuck jumps require moderate mobility, but no extreme ranges of motion are needed.
• Strength (2/10): Exclusively bodyweight movements with no external load. Strength demands are relatively low compared to other fitness domains.

Movements

• Jumping Jack
• Mountain Climber
• Push-Up
• Sprint
• Air Squat
• Burpee
• Jumping Lunge
• High Knees

Scaling Options

Reduce sprint distance to 10-15 meters for beginners or if space limited. Modify push-ups to knee push-ups or elevated push-ups. Reduce burpees to step-back burpees without jump. Scale jumping movements to stepping versions (step lunges, march in place, step-ups). Reduce reps to 10-12 per movement for lower fitness levels. For very deconditioned athletes, alternate between 1 minute work and 1 minute rest instead of continuous 2-minute blocks.

Scaling Explanation

Scale if unable to maintain proper form through multiple rounds or if recovery between blocks is insufficient to start next interval strong. Priority is maintaining consistent intensity across all eight blocks rather than maximizing reps in early blocks. Athletes should be able to complete at least 2 full rounds per 2-minute window. Target RPE of 8/10 during work intervals. Scale to preserve movement quality and enable full range of motion - especially for jumping movements and push-ups. Success is measured by consistent output across all blocks rather than maximum reps in any single block.

Intended Stimulus

High-intensity interval training focusing on the glycolytic energy system with phosphagen system demands during sprints. Each 2-minute window creates significant metabolic stress with incomplete recovery. Primary challenge is maintaining power output and movement quality across 16 minutes while managing accumulating fatigue. Time domain is moderate (16 minutes total) but broken into short intense intervals.

Coach Insight

Start each 2-minute block aggressively but sustainable - aim for 2-3 complete rounds per window. Sprint at 90% effort to leave energy for bodyweight movements. Break bodyweight movements into sets of 8+8 or 6-5-5 early to preserve quality. Rest 5-10 seconds between rounds within each window. Transition quickly between 2-minute blocks but use this brief rest strategically. Watch for form breakdown on burpees and push-ups as fatigue accumulates. Keep core engaged during mountain climbers and maintain full range of motion on air squats even when tired.

Benchmark Notes

Analysis of 2-minute AMRAP segments: 1. Sprint (20m) + 16 Burpees - Sprint: ~4-5 sec - Burpees: 16 × 3.5 sec = 56 sec - Transitions: ~3-5 sec - Total time per round: ~65-70 sec - Elite athletes can complete 1.5-2 rounds in 2 min 2-8. Similar time domains for subsequent movements: - Push-ups: ~1.5 sec each - Air squats: ~1.5 sec each - Mountain climbers: ~1.5 sec each - Jumping jacks: ~1 sec each - Jumping lunges: ~2 sec each - High knees: ~1.5 sec each - Tuck jumps: ~2 sec each Fatigue considerations: - Sprint speed maintains relatively well due to 2-min rest between segments - Body weight movements show 10-15% degradation over course of workout - Last 2-3 segments most challenging due to accumulated fatigue Using Cindy as reference anchor (20-min AMRAP of similar movements): - Scaled to 2-min segments - Adjusted for sprint component - Factored higher intensity due to shorter work periods Expected performance targets: L10 (Elite): 5.5+ rounds per segment L5 (Intermediate): 3.5 rounds per segment L1 (Beginner): 1.5 rounds per segment

Modality Profile

Of the 9 movements, 8 are gymnastics (Air Squat, Burpee, High Knees, Jumping Jack, Jumping Lunge, Mountain Climber, Push-Up, Tuck Jump) and 1 is monostructural (Sprint). Rounded to nearest 10%, this gives us 90% gymnastics and 10% monostructural, with no weightlifting movements.

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