Workout Description

Why This Workout Is Medium

This 16-minute AMRAP combines three moderate-intensity movements with manageable volume per round. The barbell roll-outs with 25lb plates provide core challenge but aren't overwhelming, ring rows are scalable bodyweight strength, and lateral barbell burpees add cardio without being crushing. The continuous format creates steady fatigue accumulation, but the movements don't significantly interfere with each other. Most average CrossFitters can maintain consistent rounds throughout the time domain.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of core-intensive barbell rollouts, upper body pulling with ring rows, and full-body lateral burpees will exhaust muscular endurance.
• Endurance (7/10): A 16-minute AMRAP creates significant cardiovascular demand, requiring sustained aerobic output with minimal rest between movements and rounds.
• Flexibility (6/10): Barbell rollouts require significant shoulder and core mobility, while ring rows with false grip demand good shoulder flexibility and positioning.
• Speed (5/10): AMRAP format rewards efficient transitions and steady pacing, though the strength-based movements limit maximum cycling speed compared to lighter movements.
• Strength (4/10): Barbell rollouts with 25lb plates and elevated ring rows with false grip provide moderate strength demands, particularly for core and pulling muscles.
• Power (3/10): Lateral burpees provide some explosive component, but the overall workout emphasizes controlled strength movements over pure power output.

Movements

• Barbell Roll-Out
• Ring Row
• Lateral Burpee Over Bar

Benchmark Notes

This is a 16-minute AMRAP with 5 Barbell Roll Outs (25lb plates), 7 Ring Rows (parallel start, false grip), and 9 Lateral Barbell Burpees. Total reps per round: 21. I'll analyze this using Cindy (20-min AMRAP: 5 pull-ups, 10 push-ups, 15 air squats) as the closest anchor, then adjust for time difference and movement complexity. Movement Analysis: - Barbell Roll Out (5 reps): 3-4 sec per rep when fresh = 15-20 sec - Ring Rows with false grip (7 reps): 2-3 sec per rep = 14-21 sec - Lateral Barbell Burpees (9 reps): 4-5 sec per rep = 36-45 sec - Transitions between movements: 3-5 sec each = 6-10 sec Total round time: 71-96 seconds for early rounds Fatigue Progression: - Rounds 1-3: Base times (71-96 sec) - Rounds 4-6: +15% fatigue (82-110 sec) - Rounds 7-9: +25% fatigue (89-120 sec) - Rounds 10+: +40% fatigue (99-134 sec) Cindy Anchor Comparison: Cindy (20-min): L10 = 25-30 rounds, L5 = 15-18 rounds, L1 = 6-8 rounds This workout is 16 minutes (80% of Cindy's time) but significantly more complex movements. The barbell roll outs are much more demanding than air squats, ring rows with false grip are harder than regular push-ups, and lateral barbell burpees are more complex than pull-ups. Adjustments from Cindy: - Time factor: 16/20 = 0.8x - Complexity factor: ~0.6x (movements are significantly harder) - Combined factor: 0.8 × 0.6 = 0.48x Adjusted from Cindy: - L10: 25-30 × 0.48 = 12-14.4 rounds → 16.5 rounds (accounting for elite efficiency) - L5: 15-18 × 0.48 = 7.2-8.6 rounds → 10.5 rounds - L1: 6-8 × 0.48 = 2.9-3.8 rounds → 4.5 rounds Final Targets: L10 = 16.5 rounds, L5 = 10.5 rounds, L1 = 4.5 rounds

Modality Profile

Ring Row and Lateral Burpee Over Bar are gymnastics movements (bodyweight), while Barbell Roll-Out is a weightlifting movement (external load). With 2 gymnastics and 1 weightlifting movement, the breakdown is approximately 67% gymnastics and 33% weightlifting.