Workout Description

Why This Workout Is Easy

This 10-minute AMRAP uses only bodyweight movements with moderate rep schemes. The lunges and push-ups target different muscle groups, allowing natural recovery. The sit-ups provide a relative break. With 60 total reps per round, most athletes can maintain a steady pace without significant fatigue accumulation. The short time domain prevents excessive volume buildup.

Training Focus

This workout develops the following fitness attributes:

• Stamina (6/10): High-rep bodyweight movements challenge local muscular endurance, particularly in the legs, core, and pushing muscles through repeated efforts.
• Speed (5/10): Quick transitions between movements and maintaining consistent pace are important for maximizing rounds in the 10-minute window.
• Endurance (4/10): 10-minute AMRAP creates moderate cardiovascular demand through continuous movement, but the duration is relatively short compared to longer endurance tests.
• Flexibility (3/10): Lunges require decent hip mobility and push-ups need shoulder range, but movements are within normal ranges of motion.
• 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 steady pace with no explosive requirements. Focus is on controlled repetitions.

Movements

• Lunge
• Push-Up
• Sit-Up

Scaling Options

Push-ups: Elevate hands on box/bench, or perform from knees. Lunges: Reduce range of motion, perform walking lunges, or reduce to 10 reps. Sit-ups: Anchor feet under wall/partner, perform v-ups, or reduce to 15 reps. Time domain can remain at 10 minutes but consider 8 minutes for beginners. Target 4-6 full rounds for optimal stimulus.

Scaling Explanation

Scale if unable to perform 10 unbroken push-ups with good form, or if lunges cause knee/balance issues. Priority is maintaining consistent movement through all rounds - scale to achieve this. Athletes should be able to complete at least 4 rounds while keeping form. If push-ups become singles or form deteriorates significantly, scale the movement. Target effort should feel like 7/10 intensity with brief spikes to 8/10 during push-ups.

Intended Stimulus

Moderate-intensity oxidative workout lasting 10 minutes. Primary focus is on muscular endurance and aerobic capacity. The bodyweight movements allow for consistent pacing while the lunge volume challenges lower body endurance. Energy system is primarily aerobic with brief glycolytic spikes during push-up sets.

Coach Insight

Break this into manageable chunks - consider 8/7 on lunges and 5/5 on push-ups initially. Maintain steady breathing throughout. Keep lunges controlled at a sustainable pace (2-3 seconds per rep). For push-ups, focus on full range of motion but don't rest at bottom. Sit-ups should be performed at 90% effort to maintain form. Common mistake is rushing first round then falling apart - aim for consistent round times throughout.

Benchmark Notes

This is a 10-minute AMRAP with bodyweight movements. Let's break it down: 1. Movement time estimates (fresh): - Lunges: 1.5 sec each × 15 = 22.5 sec per set - Push-ups: 1.5 sec each × 10 = 15 sec - Second set of lunges: 22.5 sec (with slight fatigue) - Sit-ups: 1.5 sec each × 20 = 30 sec Base round time: ~90 seconds with transitions Comparing to Cindy (AMRAP 20 of 5 pull-up, 10 push-up, 15 air squat): - Cindy L10 = 25-30 rounds in 20 min = ~40-48 sec per round - This workout has similar push-up volume but easier movements overall - No pull-ups makes it more accessible - Lunges take longer than air squats - Sit-ups add significant time Projected round times with fatigue: Rounds 1-2: 90 sec Rounds 3-4: 95-100 sec Rounds 5+: 105-115 sec This yields: L10 (Elite): 8+ rounds (480-600 reps) L5 (Intermediate): 5-6 rounds (300-360 reps) L1 (Beginner): 2-3 rounds (120-180 reps) Scaling from Cindy but adjusting for the 10-min time domain and movement selection.

Modality Profile

All three movements (Lunge, Push-Up, Sit-Up) are bodyweight/gymnastics movements. Lunges and Sit-Ups are core/bodyweight exercises, Push-Ups are a classic gymnastics movement. With all movements falling under gymnastics category, it's 100% G.

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