Workout Description

Why This Workout Is Easy

This workout is incomplete as written - 'Part A' is referenced but not defined, making it impossible to assess the actual movements and loads. However, the structure of 1-minute AMRAPs at 50% working weight with full minute rest periods creates an extremely manageable work-to-rest ratio. Even with unknown movements, 50% loads are light for most athletes, and the built-in recovery prevents significant fatigue accumulation across only 3 rounds.

Training Focus

This workout develops the following fitness attributes:

• Speed (7/10): AMRAP format emphasizes rapid cycling and minimal transition time to maximize reps within each one-minute window.
• Stamina (6/10): One-minute AMRAPs at 50% working weight will challenge muscular endurance, especially as fatigue accumulates across rounds.
• Strength (5/10): Using 50% of working weight provides moderate strength stimulus while allowing for higher rep ranges during AMRAPs.
• Endurance (4/10): Three one-minute AMRAPs with rest periods provide moderate cardiovascular demand but insufficient duration for pure aerobic conditioning.
• Flexibility (3/10): Flexibility demands depend on movement selection but likely require standard range of motion for common lifts.
• Power (3/10): Some explosive demand possible depending on movements, but 50% load and AMRAP format favor sustained output over peak power.

Benchmark Notes

This workout is a 3-round AMRAP format where each round consists of 1 minute of work at 50% working weight followed by 1 minute of rest. Since the workout description doesn't specify the movement, I'll analyze this as a general strength-endurance workout pattern. The scoring is total reps across all 3 rounds. Movement Analysis: - Working at 50% of max load allows for higher rep ranges - 1-minute work intervals create a power-endurance demand - 1-minute rest allows partial recovery between rounds - 3 total rounds with structured rest Round-by-round breakdown: Round 1 (fresh): Elite athletes can maintain 60-70 reps/minute at 50% load Round 2 (moderate fatigue): 10-15% decline due to accumulated lactate Round 3 (high fatigue): 15-25% decline from round 1 performance Elite (L9-L10): Round 1: 65 reps, Round 2: 58 reps, Round 3: 52 reps = ~175 total Advanced (L6-L8): Round 1: 45 reps, Round 2: 40 reps, Round 3: 35 reps = ~120 total Intermediate (L4-L5): Round 1: 35 reps, Round 2: 30 reps, Round 3: 25 reps = ~90 total Beginner (L1-L3): Round 1: 25 reps, Round 2: 20 reps, Round 3: 15 reps = ~60 total The 1-minute rest periods allow for significant recovery, preventing complete breakdown but not full restoration. This creates a repeatable but declining performance pattern typical of lactate threshold training. Final targets: L10: ~175 reps, L5: ~105 reps, L1: ~45 reps

Modality Profile

The workout description mentions '50% of working weight' which indicates weightlifting movements with external load, making this 100% weightlifting modality