Workout Description

Why This Workout Is Medium

While individual elements are manageable - 50/35lb DB press and bodyweight push-ups are moderate loads - the 8-minute continuous format creates steady fatigue accumulation. The weighted pistols add a skill/balance challenge that becomes harder under fatigue. However, the rep scheme allows natural breaking points, and most average CrossFitters can complete the movements as prescribed, though pace will slow significantly in later rounds.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High volume of pressing movements and pistols will heavily tax upper body and single-leg muscular endurance over the eight-minute duration.
• Flexibility (7/10): Pistol squats demand exceptional ankle, hip, and hamstring mobility, while floor press requires good shoulder range of motion.
• Strength (6/10): 50/35lb dumbbell presses and weighted pistols require significant strength, especially as fatigue accumulates and loads increase on pistols.
• Speed (5/10): AMRAP format requires efficient transitions and steady pacing, but heavy loads and technical movements limit cycling speed.
• Endurance (4/10): Eight minutes of continuous work creates moderate cardiovascular demand, but the strength-focused movements limit pure aerobic stress compared to longer cardio workouts.
• Power (2/10): Primarily strength endurance focused with controlled movements; minimal explosive or ballistic demands throughout the workout.

Movements

• Push-Up
• Weighted Pistol
• Floor Press

Benchmark Notes

This is an 8-minute AMRAP with two scoring metrics: total DB floor press reps and heaviest 8 pistol reps. Since the primary record is 'Total Reps DB Floor Press', I'll benchmark based on that metric. The workout structure is: DB Floor Press (50/35), 8 Push-ups, 8 Weighted Pistols (alternating legs). Movement analysis: DB Floor Press at 50/35 lbs takes ~2-3 sec per rep when fresh, Push-ups take ~1.5 sec each (12 sec total), Weighted Pistols take ~3-4 sec each (24-32 sec total). One complete round takes approximately 45-60 seconds including transitions. In 8 minutes (480 seconds), athletes can complete 8-10+ rounds depending on skill level. Each round contains one opportunity for DB floor press reps, so the total will depend on how many reps they can complete each round before moving to push-ups. Elite athletes might complete 18-20 DB presses per round in early rounds, degrading to 12-15 in later rounds due to fatigue. Average athletes might complete 12-15 early, degrading to 8-10 later. Beginners might complete 6-10 per round consistently. Fatigue multipliers: Rounds 1-2 at 1.0x, rounds 3-4 at 1.1x, rounds 5-6 at 1.2x, rounds 7-8 at 1.3x. This gives elite athletes ~160 total DB press reps, intermediate ~100 reps, beginners ~40 reps. No direct anchor match, but this follows similar patterns to other 8-minute AMRAPs. Final targets: L10: 160+ reps, L5: 100 reps, L1: 40 reps.

Modality Profile

Floor Press (W), Push-Up (G), Weighted Pistol (W). Two weightlifting movements and one gymnastics movement, resulting in 67% weightlifting and 33% gymnastics.