Workout Description

Why This Workout Is Medium

While this is a 20-minute AMRAP, the movements are all bodyweight and fundamental. The rep scheme creates natural mini-breaks, and no single movement significantly interferes with the others. The low rep counts (5-15) prevent excessive fatigue accumulation. Core (V-ups) and pushing movements (push-ups, dips) are separated by squats, allowing partial recovery. Most CrossFitters can maintain consistent pacing throughout.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High-rep bodyweight exercises targeting multiple muscle groups create significant local muscular endurance demands, especially in pushing muscles and core.
• Speed (6/10): Quick transitions between movements and efficient movement patterns are important for maximizing rounds in the AMRAP format.
• Endurance (5/10): 20-minute AMRAP format creates moderate cardiovascular demand through continuous movement, though the movements themselves are not highly aerobic in nature.
• Flexibility (4/10): V-ups require decent core flexibility, while air squats and supermans demand moderate hip and shoulder mobility.
• Strength (2/10): Exclusively bodyweight movements with moderate rep ranges focus more on endurance than maximal strength production.
• Power (1/10): Movements are performed at a controlled pace with no explosive requirements. Focus is on sustained effort rather than power output.

Movements

• Superman
• Push-Up
• V-Up
• Air Squat

Scaling Options

V-ups: Scale to knee tucks or anchored sit-ups Push-ups: Elevate hands on box or do from knees Air Squats: Reduce depth or use target/box for consistent range Bench Dips: Bend knees or elevate feet Supermans: Reduce hold time or alternate sides Volume Option: Reduce to 4-8-12-8-4 rep scheme

Scaling Explanation

Scale if unable to maintain proper form on 5 consecutive push-ups or v-ups, or if air squats cause significant form breakdown after 2-3 rounds. Priority is maintaining steady movement with good technique over accumulating rounds. Athletes should be able to speak in short sentences throughout (aerobic intensity). Target is 8-12 rounds for most athletes, scaling to achieve this volume while maintaining movement quality.

Intended Stimulus

Moderate-paced oxidative workout lasting 20 minutes. Primary focus is on core control and bodyweight strength endurance. The movement combination creates a steady accumulation of upper body and midline fatigue while maintaining a consistent aerobic stimulus through the air squats.

Coach Insight

Break this into sustainable sets from the start - don't rush early rounds. Consider: V-ups unbroken, push-ups 6-4 or 5-5, air squats 8-7, bench dips 5-5, supermans unbroken. Keep transitions under 5 seconds. Common faults: rushing v-ups causing lower back strain, sagging hips on push-ups, shallow squats when tired. Aim for consistent round times of 90-120 seconds.

Benchmark Notes

This workout closely mirrors Cindy (AMRAP 20: 5 pull-up, 10 push-up, 15 air squat) in format and time domain. Key differences: 1. Movement Analysis: - V-Ups (5): ~1.5s each = 7.5s - Push-Ups (10): ~1.5s each = 15s - Air Squats (15): ~1.5s each = 22.5s - Bench Dips (10): ~1.5s each = 15s - Supermans (5): ~2s each = 10s Base time per round: 70s + ~10s transitions = 80s fresh state Cindy anchor points: Male L10: 25-30 rounds Male L5: 15-18 rounds Male L1: 6-8 rounds This workout should be slightly faster than Cindy since V-ups/dips/supermans are less taxing than pull-ups. Adjusting Cindy benchmarks up by ~15%: L10: 23-25 rounds L5: 15-17 rounds L1: 7-9 rounds Final targets: L10 (Elite): 23+ rounds L5 (Intermediate): 15 rounds L1 (Beginner): 7 rounds

Modality Profile

All movements (V-Up, Push-Up, Air Squat, Bench Dip, Superman) are bodyweight/gymnastics movements requiring no external load or cyclical cardio. V-Ups and Supermans are core bodyweight movements, Push-Ups and Bench Dips are upper body bodyweight movements, and Air Squats are lower body bodyweight movements.

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