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Workout Description

AMRAP in 7 minutes: Burpees to a target (6")

Why This Workout Is Medium

A 7-minute test of pure work capacity using burpees with a standardized target reach.

Training Focus

This workout develops the following fitness attributes:

  • Stamina (7/10): Performing max burpees for 7 minutes will severely tax full-body muscular endurance, particularly in the chest, shoulders, triceps (push-up component), and legs (squat/jump component). Core stability is also challenged.
  • Speed (7/10): Fast and efficient cycling of burpees is crucial for maximizing repetitions in the 7-minute window. Minimizing wasted motion and maintaining a consistent, high pace is key.
  • Endurance (6/10): AMRAP in 7 minutes of burpees to a 6-inch target. This is a pure test of work capacity, cardiovascular endurance, and mental toughness over a short, intense period using a single, full-body movement.
  • Power (4/10): The jump in the burpee to reach the target is an explosive movement. Maintaining some power output per rep across 7 minutes is key to efficiency and a high score.
  • Flexibility (2/10): Requires basic mobility for burpees (hip flexion, chest to deck, full extension to target).
  • Strength (1/10): Minimal maximal strength required. Focus is on bodyweight movement efficiency and endurance.

Modality Profile

A pure gymnastics workout, consisting of a single movement (Burpee).

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These WODs similar to Open 12.1 share comparable training demands, time domains, and movement patterns.

Training Profile

AttributeScoreExplanation
Endurance6/10AMRAP in 7 minutes of burpees to a 6-inch target. This is a pure test of work capacity, cardiovascular endurance, and mental toughness over a short, intense period using a single, full-body movement.
Stamina7/10Performing max burpees for 7 minutes will severely tax full-body muscular endurance, particularly in the chest, shoulders, triceps (push-up component), and legs (squat/jump component). Core stability is also challenged.
Strength1/10Minimal maximal strength required. Focus is on bodyweight movement efficiency and endurance.
Flexibility2/10Requires basic mobility for burpees (hip flexion, chest to deck, full extension to target).
Power4/10The jump in the burpee to reach the target is an explosive movement. Maintaining some power output per rep across 7 minutes is key to efficiency and a high score.
Speed7/10Fast and efficient cycling of burpees is crucial for maximizing repetitions in the 7-minute window. Minimizing wasted motion and maintaining a consistent, high pace is key.