Workout Description

Why This Workout Is Medium

This workout combines moderate loads with manageable volume in a 12-minute timeframe. The 95/65lb push press is accessible for most athletes, and the movements don't significantly interfere with each other. The bike provides brief active recovery between rounds. While continuous work creates some fatigue accumulation, the rep scheme and weights allow most average CrossFitters to maintain steady pacing throughout without major scaling needs.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High repetition push-ups and push press combined with bike calories will heavily tax upper body muscular endurance over multiple rounds.
• Endurance (7/10): A 12-minute AMRAP with continuous cycling between bike, push press, and push-ups creates significant cardiovascular demand with minimal rest periods.
• Speed (7/10): AMRAP format rewards quick transitions between movements and maintaining high cycling speed to maximize total rounds completed.
• Power (6/10): Push press is an explosive overhead movement requiring hip drive and rapid force production, creating moderate power demands.
• Strength (4/10): Push press at 95/65 pounds provides moderate strength demand, while push-ups test relative strength endurance rather than maximal force.
• Flexibility (3/10): Push press requires adequate shoulder mobility and thoracic extension, while other movements demand basic range of motion.

Movements

• Air Bike
• Push Press
• Push-Up

Benchmark Notes

This 12-minute AMRAP with 6 cal bike, 6 push press (95/65), and 6 push-ups creates a moderate-intensity workout with mixed modalities. Movement analysis: Bike calories take 12-20 seconds fresh, push press at 95# takes 12-18 seconds for 6 reps (2-3 sec per rep), and 6 push-ups take 6-9 seconds. Total round time starts around 30-47 seconds fresh. With transitions (3-5 seconds between movements), early rounds complete in 35-55 seconds. Fatigue progression: Rounds 1-3 maintain base pace (1.0x), rounds 4-6 slow by 10-20% (1.1-1.2x), rounds 7-9 slow by 20-30% (1.2-1.3x), and rounds 10+ slow by 30-50% (1.3-1.5x) due to accumulated shoulder fatigue and cardiovascular stress. The push press becomes the limiting factor as athletes must break into smaller sets. Elite athletes (L10) complete 13+ rounds with consistent pacing and minimal set breaking. Advanced athletes (L5) achieve 9-10 rounds with moderate fatigue management. Recreational athletes (L1) complete 4-5 rounds with significant set breaking and longer transitions. This aligns with similar mixed-modal AMRAPs where elite performance is roughly 2.5-3x recreational performance in a 12-minute timeframe. Final targets: L10: 13+ rounds, L5: 9-10 rounds, L1: 4-5 rounds.

Modality Profile

Three movements across all modalities: Bike (monostructural cardio), Push Press (weightlifting with barbell), Push-Up (bodyweight gymnastics). Equal distribution with slight rounding to weightlifting.