Workout Description

Why This Workout Is Medium

This workout combines moderate dumbbell weight with bodyweight movements in a manageable 10-minute timeframe. The alternating reverse lunges allow brief recovery between legs, and push-ups provide upper body work without grip interference. While the continuous AMRAP format creates steady fatigue accumulation, the moderate loads and fundamental movements make this accessible to average CrossFitters without requiring scaling, placing it solidly in medium difficulty.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of alternating lunges and push-ups will heavily tax both lower body and upper body muscular endurance over multiple rounds.
• Endurance (7/10): Ten minutes of continuous work with minimal rest creates significant cardiovascular demand, requiring sustained aerobic output throughout the AMRAP format.
• Speed (6/10): AMRAP format rewards efficient movement transitions and maintaining consistent pace to maximize rounds completed within the time constraint.
• Strength (4/10): Moderate dumbbell load for lunges provides some strength demand, while push-ups test relative bodyweight strength but not maximal force production.
• Flexibility (4/10): Reverse lunges require good hip flexor mobility and ankle range of motion, while push-ups demand basic shoulder and thoracic mobility.
• Power (2/10): Minimal explosive movement requirements; both exercises are controlled strength movements rather than power-based actions with slow to moderate tempos.

Movements

• Push-Up
• Dumbbell Front Racked Alternating Reverse Lunge

Benchmark Notes

This 10-minute AMRAP with DB front racked alternating reverse lunges (50/35) and push-ups is most similar to Cindy (AMRAP 20: 5 pull-ups + 10 push-ups + 15 air squats). Using Cindy as the primary anchor: L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds over 20 minutes. Movement breakdown per round: - 10 DB Front Racked Alt Reverse Lunges (50/35): ~20-25 seconds fresh (2-2.5 sec per rep) - 10 Push-ups: ~10-15 seconds fresh (1-1.5 sec per rep) - Transitions: ~5 seconds Total per round: ~35-45 seconds fresh Fatigue considerations: - Rounds 1-3: 35-40 seconds (minimal fatigue) - Rounds 4-6: 40-45 seconds (moderate fatigue, some set breaking on push-ups) - Rounds 7-10: 45-55 seconds (significant fatigue, more set breaking) - Rounds 11+: 55-65 seconds (heavy fatigue, frequent breaks) Compared to Cindy's 20-minute timeframe, this workout is half the duration. Cindy's L10 range of 25-30 rounds over 20 minutes translates to approximately 12.5-15 rounds over 10 minutes. However, the DB lunges are more demanding than air squats, and the front rack position adds core/upper body fatigue that compounds with push-ups. Adjusting from Cindy anchor: - L10: 12-13 rounds (vs Cindy's 25-30 over 20 min) - L5: 8-9 rounds (vs Cindy's 15-18 over 20 min) - L1: 4-5 rounds (vs Cindy's 6-8 over 20 min) Final targets: L10: 12.5+ rounds, L5: 8.5 rounds, L1: 4.5 rounds

Modality Profile

Two movements: Dumbbell Front Racked Alternating Reverse Lunge (weighted external load = W) and Push-Up (bodyweight movement = G). Equal split between Weightlifting and Gymnastics modalities.