Workout Description

Why This Workout Is Hard

The 5RM back squat creates significant leg fatigue before the AMRAP begins. While 40% loading on thrusters seems moderate, performing 15 reps after heavy squatting becomes challenging. The 20-minute continuous format with running prevents full recovery between rounds. The combination of pre-fatigue, moderate volume thrusters, and sustained aerobic demand over 20 minutes creates cumulative fatigue that pushes this beyond medium difficulty for most athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume thrusters and sit-ups over 20 minutes will heavily tax muscular endurance, especially with the grip and core fatigue accumulation.
• Endurance (7/10): The 20-minute AMRAP with running creates significant cardiovascular demand, requiring sustained aerobic output throughout the continuous work period.
• Strength (6/10): Finding a 5RM back squat tests near-maximal strength, while thrusters at 40% of that load still require significant strength output.
• Speed (6/10): AMRAP format rewards quick transitions between movements and maintaining fast cycling pace on thrusters, sit-ups, and running.
• Power (5/10): Thrusters are inherently explosive movements requiring power from the legs through the shoulders, though sustained over many reps.
• Flexibility (4/10): Thrusters demand good overhead mobility and ankle flexibility, while back squats require hip and ankle mobility for proper depth.

Movements

• Thruster
• Back Squat
• Sit-Up
• Run

Benchmark Notes

This workout combines a 5RM back squat strength component followed by a 20-minute AMRAP with thrusters at 40% of that 5RM, sit-ups, and 400m runs. Since scoring is 'Rounds + Reps', I'm focusing on the AMRAP portion. Each round consists of 15 thrusters (at 40% 5RM), 15 sit-ups, and a 400m run. For movement analysis: 40% of 5RM thrusters will be relatively light (roughly 60-80 lbs for males), taking about 1.5-2 sec per rep when fresh = 22-30 seconds for 15 reps. Sit-ups are quick at 1 sec per rep = 15 seconds. The 400m run is the time-limiting factor at 75-120 seconds depending on fitness level. Fresh round time: 112-165 seconds (1:52-2:45). With transitions (10-15 sec between movements), total round time starts at 2:15-3:15. Fatigue progression over 20 minutes: Round 1-2: 2:15-3:15, Round 3-4: +15% = 2:35-3:45, Round 5-6: +25% = 2:50-4:05, Round 7+: +40% = 3:10-4:25. Elite athletes (L10) can maintain faster pacing and complete 8-9 rounds. Average CrossFitters (L5) will complete 6 full rounds. Beginners (L1) may only complete 3-4 rounds due to the combination of running fatigue and thruster volume. This aligns with similar mixed-modal AMRAPs like Helen (which has 400m runs) where elite athletes complete significantly more rounds than beginners. Final targets: L10: 8.4+ rounds, L5: 6.0 rounds, L1: 3.5 rounds.

Modality Profile

4 movements total: Back Squat (W), Thruster (W), Sit-Up (G), Run (M). Two weightlifting movements (50%), one gymnastics movement (25%), one monostructural movement (25%).