Workout Description

Why This Workout Is Medium

The 100 double-unders create initial fatigue but are manageable for average athletes. The AMRAP portion uses fundamental bodyweight movements in a classic triplet that allows some recovery between rounds. While continuous work for 8-10 minutes will accumulate fatigue, the movements don't significantly interfere with each other and the rep scheme permits brief rests. Most athletes can complete as prescribed with moderate challenge.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume bodyweight movements in AMRAP format will heavily tax upper body pulling/pushing stamina and leg endurance throughout.
• Endurance (7/10): The 12-minute time cap with continuous movement creates significant cardiovascular demand, especially after the initial double under sprint.
• Speed (7/10): Fast double under completion and quick transitions between movements are crucial for maximizing AMRAP rounds in limited time.
• Power (6/10): Double unders are explosive and require significant power output, though the AMRAP portion is less power-dependent.
• Flexibility (3/10): Double unders require ankle mobility and coordination, while pull-ups demand shoulder flexibility for full range of motion.
• Strength (2/10): Purely bodyweight movements with no external load make this primarily a strength endurance rather than maximal strength test.

Movements

• Push-Up
• Air Squat
• Pull-Up
• Double-Under

Benchmark Notes

This workout is very similar to the iconic Cindy benchmark (AMRAP 20: 5 pull-ups + 10 push-ups + 15 air squats), but with a 12-minute time cap and 100 double-unders as a buy-in. Using Cindy as the primary anchor: L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. However, this workout has two key differences: (1) 8 minutes less time (12 vs 20 minutes), and (2) 100 double-unders must be completed first. For the double-unders: Elite athletes complete 100 DUs in 50-60 seconds, intermediate in 90-120 seconds, beginners in 180-240 seconds. This leaves varying amounts of time for the AMRAP portion. Elite athletes get ~11 minutes for AMRAP, intermediates get ~10 minutes, beginners get ~8-9 minutes. Each round of 5 pull-ups + 10 push-ups + 15 air squats takes approximately 45-60 seconds fresh, increasing to 60-90 seconds with fatigue. Accounting for the reduced time and double-under buy-in, I'm scaling Cindy's benchmarks down by approximately 35-40%. Elite (L9-L10): 16-17 rounds, Intermediate (L5): 10-11 rounds, Beginner (L1-L2): 4-5 rounds. Final targets: L10: 17 rounds, L5: 10.5 rounds, L1: 4.5 rounds.

Modality Profile

All four movements (Double-Under, Pull-Up, Push-Up, Air Squat) are bodyweight gymnastics movements requiring no external load.