Workout Description

Why This Workout Is Medium

The 30-second double-under requirement leaves approximately 90 seconds for the AMRAP, creating manageable work-to-rest ratio. Light dumbbell weight (50/35) and low rep scheme (6+6) allow most athletes to complete multiple rounds without significant fatigue accumulation. While double-unders require skill, the volume is reasonable and the alternating lunges provide active recovery between more demanding movements.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume double unders combined with repeated overhead lunges and push-ups will heavily tax muscular endurance across multiple muscle groups.
• Speed (8/10): EMOM format demands fast transitions and quick movement cycling to maximize AMRAP rounds within the limited time window each minute.
• Endurance (7/10): 14-minute EMOM with continuous double unders and AMRAP work creates significant cardiovascular demand with minimal rest between rounds.
• Power (7/10): Double unders are highly power-dependent requiring explosive triple extension and rapid rope cycling for 30 seconds each minute.
• Flexibility (6/10): Overhead lunges demand significant shoulder mobility and hip flexibility, while double unders require ankle and shoulder coordination through full range.
• Strength (4/10): Moderate loading with 50/35lb overhead lunges requires decent strength, while push-ups and double unders are primarily bodyweight resistance.

Movements

• Push-Up
• Double-Under

Benchmark Notes

This is a 14-minute EMOM with 30 double-unders followed by AMRAP of 6 single-arm OH reverse lunges (50/35) + 6 push-ups, alternating arms each round. Let me break this down: Double-Under Analysis: 30 double-unders at 0.5 sec/rep = 15 seconds when fresh. As fatigue sets in from rounds 8+, this could extend to 18-20 seconds, leaving 40-42 seconds for the AMRAP portion in later rounds. AMRAP Portion Analysis: Each round consists of 6 single-arm OH reverse lunges + 6 push-ups = 12 total reps. The overhead dumbbell lunges at 50/35 lbs will take approximately 2-2.5 seconds per rep when fresh (12-15 seconds total). Push-ups will take 1-1.5 seconds per rep (6-9 seconds total). Total movement time: 18-24 seconds fresh. Fatigue Progression: Rounds 1-4: Athletes can likely complete 2 full cycles (24 reps) in 45 seconds. Rounds 5-8: Fatigue from overhead work and push-ups reduces to 1.5-2 cycles (18-24 reps). Rounds 9-14: Significant fatigue, likely 1-1.5 cycles (12-18 reps) as double-unders take longer and movements slow considerably. Calculation: Elite athletes (L10): 14 rounds × average 14 reps = 196 total reps. Intermediate athletes (L5): 14 rounds × average 10 reps = 140 total reps. Novice athletes (L1): 14 rounds × average 6 reps = 84 total reps. This workout doesn't match any iconic benchmarks exactly, but the rep-based EMOM format with mixed movements creates a similar fatigue pattern to other high-volume CrossFit workouts. The overhead component and push-up volume will be the limiting factors for most athletes. Final targets - L10: 196 reps, L5: 140 reps, L1: 84 reps

Modality Profile

Double-Under and Push-Up are gymnastics movements (bodyweight coordination and strength), while Single Arm Overhead Reverse Lunge with external load is weightlifting. 2 gymnastics movements out of 3 total = 67% G, 1 weightlifting movement = 33% W.