Workout Description

Why This Workout Is Medium

This is an accessory-focused workout with light-moderate loads and bodyweight movements. The 30-second work periods with 10-second rests create manageable fatigue accumulation. Behind neck presses at 95/65 are moderate for most athletes, and the unilateral movements are challenging but not overwhelming. The structure allows partial recovery between exercises, preventing complete muscular failure. Most average CrossFitters can complete this as prescribed with appropriate pacing.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep AMRAPs targeting specific muscle groups will heavily tax local muscular endurance, especially shoulders and legs through multiple rounds.
• Flexibility (7/10): Behind neck pressing, Bulgarian split squats, and elevated glute bridges require substantial shoulder and hip mobility to perform safely.
• Strength (6/10): Moderate loads (95/65, 50/35) combined with unilateral movements and overhead pressing create significant strength demands without being maximal.
• Endurance (4/10): Short 30-second intervals with brief rest periods create moderate cardiovascular demand, but the isolated muscle focus limits overall aerobic stress.
• Speed (3/10): Brief rest periods require quick transitions, but the isolated nature of movements limits overall cycling speed and movement efficiency.
• Power (2/10): Controlled tempo movements focused on muscle isolation rather than explosive output; minimal power development despite AMRAP format.

Movements

• Behind Neck Shoulder Press
• Banded Front Raise
• Single-Leg Glute Bridge
• Bulgarian Split Squat

Benchmark Notes

This is a 4-round AMRAP workout with 6 movements per round (24 total AMRAP segments of 30 seconds each). Each movement targets different muscle groups with minimal overlap, allowing for sustained high output. Movement breakdown per 30-second segment: Behind Neck Shoulder Press (95/65): 8-12 reps for elite, 4-6 for beginners. Banded Front Raises: 12-18 reps for elite, 6-10 for beginners. Bulgarian Split Squats (50/35): 10-15 reps per leg for elite, 5-8 for beginners. Single Leg Glute Bridges: 12-20 reps per leg for elite, 6-12 for beginners. The 10-second rest periods are sufficient for brief recovery but maintain metabolic stress. Total expected reps across 4 rounds: Elite (L9-L10): 270-300 reps, Advanced (L7-L8): 220-260 reps, Intermediate (L5-L6): 180-220 reps, Novice (L2-L4): 130-180 reps, Beginner (L1): 100-130 reps. The workout structure prevents significant fatigue accumulation in any single movement pattern, allowing athletes to maintain relatively consistent output across all 4 rounds. No direct anchor comparison available, but the high-volume, multi-movement AMRAP format suggests total rep counts in the 200-300 range for competitive athletes. Final targets - L10: ~290 reps, L5: ~200 reps, L1: ~120 reps.

Modality Profile

4 movements total: Behind Neck Shoulder Press and Banded Front Raise are Weightlifting (external load), Bulgarian Split Squat and Single Leg Glute Bridge are Gymnastics (bodyweight). 2 W movements and 2 G movements = 50/50 split.