Workout Description

Why This Workout Is Medium

This 14-minute relay combines moderate-volume bodyweight movements with built-in transitions that provide micro-recovery. While walking lunges and crawling patterns create cumulative leg and core fatigue, the varied movement patterns prevent any single muscle group from being overwhelmed. The bike calories offer active recovery, and the time cap ensures most athletes can complete multiple rounds without hitting failure. The combination creates steady work without extreme intensity spikes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Walking lunges, crawling patterns, and push-ups will heavily tax muscular endurance across multiple muscle groups over the time domain.
• Endurance (7/10): 14 minutes of continuous movement with bike calories creates significant cardiovascular demand, though broken up by different movement patterns.
• Flexibility (6/10): Lizard crawls and bear crawls require good hip mobility, shoulder flexibility, and ankle range of motion throughout.
• Speed (5/10): Relay format encourages steady pacing and efficient transitions between movement stations to maximize distance covered.
• Strength (3/10): Primarily bodyweight movements with some load from lunges and push-ups, but not maximal strength focused.
• Power (2/10): Minimal explosive demands; movements are more grinding and sustained rather than explosive or ballistic in nature.

Movements

• Air Bike
• Walking Lunge
• Push-Up
• Bear Crawl
• Lizard Crawl

Benchmark Notes

This is a 14-minute AMRAP relay race with 4 movements per round: 40ft Walking Lunges, 10/8 Calorie Bike, 20ft Lizard Crawl Push Up, and 20ft Bear Crawl. Breaking down each movement: Walking Lunges (40ft) take approximately 25-35 seconds depending on stride length and pace. The 10/8 Calorie Bike takes 12-20 seconds for males (10 cal) and 10-18 seconds for females (8 cal). Lizard Crawl Push Up (20ft) is a complex movement combining crawling with push-ups, taking 30-45 seconds. Bear Crawl (20ft) takes 15-25 seconds. Total round time ranges from 82-125 seconds fresh. Adding transitions (5-10 seconds between movements) brings round 1 to 97-165 seconds. Fatigue significantly impacts this workout - rounds 2-3 see 15-20% slower times, rounds 4-5 see 25-35% slower times, and rounds 6+ see 40-60% slower times due to the demanding nature of crawling movements and accumulated fatigue. The bike provides some recovery but grip and core fatigue from crawls will compound. Elite athletes (L10) can maintain better pacing and complete 7+ rounds, while recreational athletes (L1) will slow dramatically after 2-3 rounds. This workout is similar to a high-fatigue chipper but in AMRAP format. No direct anchor matches this unique combination, but the fatigue pattern resembles complex gymnastics AMRAPs. Final targets: L10: 7+ rounds, L5: 4.8 rounds, L1: 2.5 rounds.

Modality Profile

4 out of 5 movements are gymnastics (Walking Lunge, Lizard Crawl, Push-Up, Bear Crawl) and 1 is monostructural (Bike). No weightlifting movements present.