Workout Description

Why This Workout Is Medium

While the barbell movements are light (empty barbell), the ascending rep scheme (2,4,6...) creates cumulative fatigue over 12 minutes. The movement combination is manageable since no single element is particularly taxing, and the box step-ups provide brief recovery between barbell cycles. The limiting factor becomes local muscular endurance rather than strength or skill, making this accessible but challenging for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Ascending rep scheme with compound movements challenges muscular endurance, particularly in shoulders, posterior chain, and legs as fatigue accumulates.
• Endurance (7/10): 12-minute AMRAP with ascending reps creates sustained cardiovascular demand. Light loads allow continuous movement but total volume depends on work capacity.
• Speed (7/10): Light loads enable quick transitions and fast cycling of movements. Ascending reps require increased speed to maximize rounds.
• Power (5/10): Clean and push press movements are inherently explosive, though light loads reduce power demands compared to heavy versions.
• Flexibility (4/10): Clean and push press require moderate mobility in ankles, hips, and shoulders. Box step-ups and deadlifts need basic ROM.
• Strength (2/10): Empty barbell loads are light relative to max strength, focusing more on technique and endurance than force production.

Movements

• Push Press
• Deadlift
• Clean
• Box Step-Up

Scaling Options

Weight: PVC pipe or lightweight training bar (15lb) for newer athletes. Movements: Deadlift to box for limited mobility, power clean to front rack hold (no full clean), strict press instead of push press, step-ups to lower box height (16-20"). Volume: Cap rep scheme at 8 or 10, or use fixed rep scheme (4,4,4...). Time: Reduce to 8-10 minutes for beginners.

Scaling Explanation

Scale if unable to maintain proper form on any movement for 6+ unbroken reps with empty barbell, or if unable to hold barbell in front rack position comfortably. Priority is maintaining movement quality and positions - speed comes second. Athletes should be able to complete at least 2 full rounds while keeping heart rate controlled enough to speak in short sentences. Scale load or complexity first, then adjust volume if needed.

Intended Stimulus

Moderate-intensity oxidative workout lasting 12 minutes. Focuses on barbell cycling efficiency and movement pattern consistency under fatigue. Primary challenge is maintaining quality movement patterns while managing increasing volume. Energy system is primarily aerobic with brief glycolytic spikes during larger sets.

Coach Insight

Start controlled - the increasing rep scheme will catch up quickly. Aim for unbroken sets early but transition to quick 2-3 rep touch-and-go sets as fatigue builds. Keep deadlifts and cleans smooth with minimal setup time. For push press, focus on strong drive and catch rather than strict press. Box step-ups should be alternating legs with barbell in front rack. Common mistake is rushing early sets then hitting a wall around the 8-10 rep schemes. Target 2-3 full rounds plus partial round.

Benchmark Notes

This is an ascending ladder AMRAP with empty barbell movements. Using Cindy (20 min AMRAP of bodyweight movements) as a starting anchor but adjusting for: 1. Shorter time domain (12 min vs 20 min) 2. Barbell cycling vs bodyweight movements 3. Ascending rep scheme vs fixed reps Movement breakdown per round: - Deadlifts: 1.5s/rep - Cleans: 2s/rep - Push Press: 2s/rep - Box Step-ups: 2.5s/rep Round time estimates with transitions: Round 1 (2 reps each): ~25s Round 2 (4 reps each): ~45s Round 3 (6 reps each): ~65s Round 4 (8 reps each): ~90s Round 5 (10 reps each): ~120s Fatigue factors: - Barbell cycling fatigue: +10% after round 3 - Leg fatigue from step-ups: +15% on later rounds - Transition time between movements: 2-3s elite, 3-5s intermediate Projected rounds for elite athletes (L10): 8-9 rounds + partial L5 (median CrossFitter): 5.5-6 rounds L1 (beginner): 3-4 rounds Female adjustments: - Slightly slower barbell cycling with empty bar (-5%) - Similar capacity on box step-ups - Overall about 0.5 rounds lower across levels

Modality Profile

Of the 4 movements: Box Step-Up (G), Deadlift (W), Clean (W), and Push Press (W). 1 movement is gymnastics (25%) and 3 movements are weightlifting (75%). No monostructural movements present.

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