Workout Description

Why This Workout Is Medium

This workout combines moderate loads with manageable volume over 14 minutes. The 50/35lb dumbbells are light-moderate for floor press, reverse lunges provide active recovery, and 35 double-unders per round is reasonable for average athletes. The AMRAP format allows self-pacing and natural breaks. While double-unders may trip up some athletes, the overall combination creates steady work without overwhelming any single system, making it accessible to most CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of DB floor press and lunges will test upper body pushing and leg muscular endurance over multiple rounds.
• Endurance (7/10): A 14-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic output throughout the time domain.
• Power (6/10): Double unders are explosive and require significant power output, while floor press and lunges are more strength-based movements.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling, especially maintaining double under rhythm while managing fatigue from other movements.
• Strength (4/10): Moderate dumbbell loads (50/35) provide meaningful resistance but not maximal strength demands, focusing more on strength endurance.
• Flexibility (3/10): Floor press requires shoulder mobility, lunges demand hip and ankle flexibility, double unders need basic coordination and range of motion.

Movements

• Reverse Lunge
• Floor Press
• Double-Under

Benchmark Notes

This 14-minute AMRAP contains 8 DB Floor Press (50/35), 12 Alternating Reverse Lunges, and 35 Double Unders per round. I'll analyze each movement and apply fatigue multipliers. Movement Analysis: - DB Floor Press (50/35): 2-3 sec per rep, 8 reps = 16-24 sec fresh - Alternating Reverse Lunges: 1.5-2 sec per rep, 12 reps = 18-24 sec fresh - Double Unders: 0.5 sec per rep in rhythm, 35 reps = 17.5 sec fresh - Transitions: 3-5 sec between movements Round Time Calculation: Fresh round: 16+18+17.5+6 = 57.5 sec for elite, 24+24+35+10 = 93 sec for recreational Fatigue Application: - Rounds 1-3: Minimal fatigue, DB press and lunges maintain pace - Rounds 4-6: Double unders start breaking, +10-15% time - Rounds 7-9: Significant grip fatigue from DB work, +20-30% time - Rounds 10+: Major breakdown, frequent rest needed, +40-50% time Using Cindy as anchor (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat with L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds), but adjusting for shorter time domain and different movement pattern. This workout has heavier loading and more technical movements (double unders) compared to Cindy's bodyweight movements. For 14 minutes vs Cindy's 20 minutes, we expect roughly 70% of the rounds. However, the DB loading and double under complexity reduce this further to about 60-65% of Cindy's numbers. Elite athletes (L10): 13+ rounds - can maintain sub-60 sec rounds early, manage fatigue well Advanced (L8-L9): 11-12 rounds - slight breakdown in later rounds Intermediate (L5-L6): 8.5-9.5 rounds - noticeable fatigue around round 6-7 Novice (L2-L3): 5.5-6.5 rounds - struggle with double unders, frequent breaks Beginner (L1): 4.5 rounds - may need to scale movements Final targets: L10: 13+ rounds, L5: 8.5-9.5 rounds, L1: 4.5 rounds

Modality Profile

Floor Press is weightlifting (external load), Reverse Lunge is gymnastics (bodyweight), Double-Under is gymnastics (bodyweight coordination). Two gymnastics movements and one weightlifting movement, but since there are only 3 total movements, the breakdown is approximately 33% gymnastics and 67% weightlifting.