Workout Description

Why This Workout Is Medium

This workout combines moderate-skill movements with manageable loads over a 16-minute timeframe. The jumping sumo deadlifts are light enough to maintain good pace, pull-ups are low volume per round, and double-unders provide brief recovery between rounds. While grip fatigue will accumulate from pull-ups to kettlebell work, the rep scheme allows for natural breaking points. Most average CrossFitters can complete this as prescribed with steady pacing.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume potential across all movements tests muscular endurance, particularly grip stamina from pull-ups and jumping coordination fatigue.
• Endurance (7/10): A 16-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic output throughout the time domain.
• Speed (7/10): Fast cycling between three distinct movement patterns with minimal rest requires quick transitions and sustained high pace.
• Power (6/10): Double unders are highly power-dependent, jumping sumo deadlifts require explosive hip extension, creating significant power demands.
• Strength (4/10): Moderate kettlebell load and bodyweight pull-ups provide some strength demand, but not maximal force production focus.
• Flexibility (3/10): Pull-ups require shoulder mobility, sumo deadlift needs hip flexibility, double unders demand ankle and shoulder coordination.

Movements

• Pull-Up
• Kettlebell Deadlift
• Double-Under

Benchmark Notes

This 16-minute AMRAP with 4 pull-ups, 8 jumping sumo KB deadlifts (70/53), and 24 double-unders is most similar to Cindy (AMRAP 20: 5 pull-ups + 10 push-ups + 15 air squats). Using Cindy as the primary anchor: L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. However, this workout has several key differences: 1) 4 minutes shorter (16 vs 20 min), 2) KB deadlifts are more demanding than air squats, 3) Double-unders require more skill and coordination than push-ups. Movement analysis per round: Pull-ups (4 reps): 4-8 seconds fresh, increasing with fatigue. KB deadlifts (8 reps at 70/53): 12-16 seconds, moderate loading but jumping style adds complexity. Double-unders (24 reps): 12-15 seconds when flowing, but prone to trip-ups causing resets. Total round time: 28-39 seconds fresh, scaling to 45-60+ seconds in later rounds due to grip fatigue from pull-ups affecting double-unders, and cardiovascular demand from jumping movements. Given the 4-minute time reduction from Cindy and increased movement complexity, I'm scaling down by approximately 20-25% from Cindy's benchmarks. This yields: L10: 18-20 rounds, L5: 12-14 rounds, L1: 6-7 rounds. Final targets - L10: 18.5 rounds, L5: 12.5 rounds, L1: 6.5 rounds.

Modality Profile

Three movements across all modalities: Pull-Up (Gymnastics bodyweight movement), Double-Under (Gymnastics jump rope coordination), and Kettlebell Deadlift (Weightlifting external load movement). Equal distribution with slight rounding adjustment.