Workout Description

Why This Workout Is Medium

This workout features bodyweight/light movements with built-in recovery (1:1 work-to-rest ratio). While 15 total minutes of work creates fatigue accumulation, the rest periods allow recovery between efforts. Pull-ups and push-ups may challenge some athletes, but the jumping lunges and light DB snatches are accessible. The segmented structure prevents severe interference between movements, keeping this manageable for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Fifteen minutes of interval work with 1:1 work-to-rest ratio creates significant cardiovascular demand across multiple energy systems.
• Stamina (7/10): High-rep pulling, pushing, and lunging movements combined with power snatches will test muscular endurance throughout the workout.
• Speed (7/10): One-minute AMRAPs demand rapid cycling between movements with minimal rest to maximize rounds and calories within time caps.
• Flexibility (6/10): Power snatches demand full overhead mobility, lunges require hip flexibility, and pull-ups need shoulder range of motion.
• Power (6/10): DB power snatches are explosive movements, while bike sprints and jumping lunges also contribute to power development.
• Strength (4/10): Moderate dumbbell loads and bodyweight movements require decent strength but not maximal force production capabilities.

Movements

• Push-Up
• Calorie Bike
• Alternating Dumbbell Power Snatch
• Jumping Lunge
• Pull-Up

Scaling Options

Pull-ups: Ring rows or banded pull-ups. Push-ups: Knee push-ups or hands on box. DB weight: Reduce to 35/25 or 25/15 lbs. Jumping lunges: Stationary alternating lunges or step-ups. Bike: Reduce to 45-second work periods or substitute with mountain climbers (20 total). Consider reducing to 3-4 rounds per section if athlete is newer to high-intensity intervals.

Scaling Explanation

Scale if you cannot perform 3+ strict pull-ups or push-ups, or if DB weight doesn't allow 6+ unbroken snatches when fresh. Priority is maintaining intensity - better to scale movements and keep working hard than struggle with movements and lose the interval effect. Target is feeling significantly challenged but able to move consistently throughout each minute. If completing fewer than 2 full rounds per AMRAP, scale the movements.

Intended Stimulus

High-intensity interval training targeting the glycolytic energy system. Each 1-minute AMRAP creates lactate accumulation with 1-minute recovery periods. Tests ability to maintain power output across multiple short, intense efforts while managing fatigue. Primary challenge is conditioning with secondary focus on movement efficiency under fatigue.

Coach Insight

Start conservatively - aim for 3-4 complete rounds in first AMRAP, then adjust based on feel. Break pull-ups early (3-3 or 4-2) to avoid failure. Keep jumping lunges quick but controlled - focus on landing mechanics as fatigue sets in. For push-ups, maintain strict form and break before failure. Choose DB weight allowing 6 unbroken snatches when fresh. Alternate arms every rep on snatches. On bike, aim for consistent calories each round rather than going all-out early. Use rest periods for active recovery - walk and breathe deeply.

Benchmark Notes

This workout has three distinct AMRAP sections with 5 rounds each. Section 1: Pull-ups + Lunges (6+12=18 reps per round, 90 total possible). Fresh state: 1.5 sec/pull-up + 1 sec/lunge = 15 sec per round. With fatigue: Round 1-2: 15 sec, Round 3-4: 17 sec, Round 5: 20 sec. Average 3.5-4.5 rounds completed = 63-81 reps. Section 2: Push-ups + DB Snatches (6+12=18 reps per round, 90 total possible). Push-ups after upper body fatigue: 2 sec/rep, DB snatches: 2.5 sec/rep = 27 sec per round fresh. With accumulated fatigue: Round 1-2: 30 sec, Round 3-4: 35 sec, Round 5: 40 sec. Average 2.5-3.5 rounds = 45-63 reps. Section 3: Max Calorie Bike (heavily fatigued state). Fresh bike: 15-20 cal/min, but after two previous sections expect 8-12 cal/min average across 5 rounds = 40-60 calories. Total benchmark calculation: Elite (L10): 85+65+60=210 reps. L9: 80+60+55=195. L8: 75+55+50=180. L7: 70+50+45=165. L6: 65+45+40=150. L5: 60+40+35=135. L4: 55+35+30=120. L3: 50+30+25=105. L2: 45+25+20=90. L1: 40+20+15=75.

Modality Profile

5 movements total: Pull-Up and Push-Up are Gymnastics (2), Calorie Bike is Monostructural (1), Jumping Alternating Lunge is Gymnastics bodyweight (1), and Alternating Dumbbell Power Snatch is Weightlifting (1). This gives us 3 Gymnastics, 1 Monostructural, 1 Weightlifting movements for a 60/20/20 split, rounded to 40/20/40.