Workout Description

Why This Workout Is Easy

This workout consists entirely of basic bodyweight movements with generous rest periods (60 seconds between each 30-second effort). The work-to-rest ratio is 1:2, allowing full recovery between intervals. Single unders, step-ups, and skier jumps are fundamental movements that don't require advanced skills or create significant fatigue accumulation. The short work periods prevent any limiting factors from becoming problematic, making this accessible to virtually all CrossFit athletes.

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): AMRAP format demands maximum movement speed and quick transitions to accumulate highest possible reps in 30-second windows.
• Power (8/10): Skier jumps are explosive lateral movements, single unders require quick coordination, and step-ups demand rapid leg drive.
• Endurance (7/10): Three rounds of 30-second AMRAPs with 60-second rest creates significant cardiovascular demand through sustained high-intensity intervals.
• Stamina (6/10): Repeated 30-second all-out efforts will challenge muscular endurance in calves, quads, and cardiovascular system across multiple rounds.
• Flexibility (3/10): Single unders require ankle mobility, step-ups need hip flexion, and skier jumps demand moderate hip and ankle range.
• Strength (1/10): All movements are bodyweight-only with minimal resistance, requiring basic strength but not maximal force production.

Movements

• Single Under
• Skier Jump

Benchmark Notes

This workout consists of 3 rounds of three different 30-second AMRAP movements with 60-second rest periods. Let me break down each movement: **Movement Analysis:** 1. Basic Bounce (Single Unders): Elite athletes can achieve 3-4 single unders per second (90-120 reps in 30 sec) 2. Alternating Foot Steps: This appears to be step-ups or similar, elite rate ~2-3 reps per second (60-90 reps in 30 sec) 3. Skiers Jump: Lateral jumps, elite rate ~2-2.5 per second (60-75 reps in 30 sec) **Round-by-Round Breakdown:** Round 1 (Fresh): Single unders 90-120, foot steps 60-90, skiers 60-75 = 210-285 total Round 2 (Light fatigue): Apply 1.1x fatigue = 191-259 total Round 3 (Moderate fatigue): Apply 1.2x fatigue = 175-238 total **Total Performance Ranges:** - Elite (L9-L10): 420-450 total reps - Advanced (L7-L8): 360-390 total reps - Intermediate (L5-L6): 300-330 total reps - Novice (L2-L3): 210-240 total reps - Beginner (L1): 180 total reps The 60-second rest periods allow for good recovery between efforts, preventing major degradation. This is primarily a cardiovascular and coordination challenge rather than strength-limited. **Final Targets:** - L10: 450+ reps - L5: 300 reps - L1: 180 reps

Modality Profile

All three movements (Single Under, Alternating Foot Step, Skier Jump) are bodyweight coordination and agility movements that fall under the Gymnastics modality. Single Under is jump rope coordination, while Alternating Foot Step and Skier Jump are bodyweight plyometric movements.