Workout Description

Why This Workout Is Medium

This 17-minute AMRAP uses light medicine ball weights (20/14) with basic movements, making it accessible to most CrossFitters. The continuous nature creates steady aerobic demand without overwhelming fatigue. The 400m runs provide brief recovery between carrying segments. While the time domain is long, the moderate loading and fundamental movement patterns keep this manageable for the average athlete, with primary limitation being aerobic capacity rather than strength or skill.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Extended overhead carry and lunges will heavily tax shoulder, core, and leg muscular endurance over multiple rounds.
• Endurance (7/10): A 17-minute AMRAP with continuous running and carrying challenges cardiovascular capacity throughout the sustained effort.
• Power (6/10): Sprint intervals with medicine ball create significant explosive demands between endurance phases.
• Speed (5/10): Mix of steady-state running and explosive sprints requires pacing strategy and transition efficiency.
• Strength (4/10): Medicine ball overhead carry and sprints require moderate strength but not maximal loading.
• Flexibility (4/10): Walking lunges demand good hip and ankle mobility, overhead carry requires shoulder flexibility.

Movements

• Sprint
• Walking Lunge
• Run

Scaling Options

Reduce MB weight to 14/10 or 10/6 lbs. Substitute 300m run or 2-minute bike/row. Perform lunges with MB at chest or no weight. Replace sprint with fast walk. Reduce lunge distance to 25ft each direction.

Scaling Explanation

Scale if unable to maintain overhead position for 25+ consecutive lunges or if 400m run takes longer than 3 minutes. Prioritize movement quality and consistent pacing over weight/distance. Target completing 3-5 full rounds maintaining good form throughout.

Intended Stimulus

Long aerobic capacity workout targeting the oxidative energy system over 17 minutes. Primary challenge is maintaining consistent pacing and form under accumulated fatigue. Tests midline stability, leg endurance, and cardiovascular conditioning with varied movement patterns.

Coach Insight

Pace the 400m run at 70-80% effort to preserve legs for lunges. Break lunges into 25ft segments early to maintain overhead position. During sprints, focus on short, powerful steps while maintaining MB control. Transition quickly between movements but prioritize form over speed. Expect significant leg fatigue by round 3-4.

Benchmark Notes

This 17-minute AMRAP has 3 movements per round: 400m Run (75-120 sec fresh), 50ft Walking Lunges with MB Overhead (25-40 sec), and 50ft Sprint with MB (8-15 sec). Total round time starts at 108-175 seconds for fresh athletes. Round 1: 108-175 sec (fresh state). Round 2: 119-193 sec (1.1x fatigue multiplier). Round 3: 130-210 sec (1.2x fatigue, grip fatigue from MB carry). Round 4: 140-227 sec (1.3x fatigue, significant leg fatigue from lunges/running). By Round 5+: 162-262 sec (1.5x+ fatigue, major cumulative fatigue). Elite athletes complete rounds in 108-130 sec range maintaining 5-6 rounds. Advanced athletes average 140-160 sec per round for 4-5 rounds. Intermediate athletes slow to 180+ sec per round after Round 3. Beginners may only complete 1-2 full rounds due to the demanding nature of overhead MB carry combined with running volume. The medicine ball overhead carry creates significant shoulder and grip fatigue that compounds throughout the workout.

Modality Profile

Walking Lunge is a bodyweight gymnastics movement (33%), while Run and Sprint are both monostructural cardio movements (67%). No weightlifting movements present.