Workout Description

Why This Workout Is Medium

This workout structure is incomplete as written, but analyzing the format: a 1-minute AMRAP at 95% followed by 3 rounds of 1-minute AMRAPs at 50% with rest creates manageable intensity. The high percentage work is brief (1 minute), and the subsequent rounds at half-weight with built-in rest periods allow for recovery. The work-to-rest ratio and descending intensity make this accessible to average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): The 95% working weight in Part A indicates near-maximal strength demands, though specific movement isn't defined.
• Stamina (7/10): Multiple AMRAPs at varying intensities will test muscular endurance, especially the transition from high to moderate intensity work.
• Power (6/10): AMRAP format at high intensity suggests explosive movement requirements, though moderated by the strength-focused loading.
• Speed (5/10): The AMRAP format requires quick cycling and transitions, but rest periods allow for recovery between efforts.
• Endurance (4/10): The 1-minute AMRAPs with rest periods provide moderate cardiovascular demand but aren't sustained enough for high endurance requirements.
• Flexibility (3/10): Flexibility demands depend on the undefined movement but likely require moderate range of motion for proper execution.

Benchmark Notes

This workout appears to be a rep-focused session with two distinct phases: a 1-minute AMRAP at 95% intensity followed by 3 rounds of 1-minute AMRAPs at 50% intensity with 1-minute rest between rounds. Since no specific movement is mentioned, I'll analyze this as a general high-intensity rep accumulation workout. The 95% phase would be extremely demanding, likely allowing for 15-25 reps for elite athletes, 10-18 for intermediate, and 5-12 for beginners due to the near-maximal intensity. The 50% phases would allow for much higher rep rates - approximately 25-35 reps per minute for elite, 18-28 for intermediate, and 12-20 for beginners. With three rounds at 50% intensity, fatigue would accumulate: Round 1 at full capacity, Round 2 at ~90% capacity, Round 3 at ~80% capacity due to cumulative fatigue despite the rest periods. Total calculation: Phase 1 (95%): L10: 22 reps, L5: 14 reps, L1: 8 reps. Phase 2 (3 rounds at 50%): L10: 30+27+24=81 additional reps, L5: 23+21+18=62 additional reps, L1: 16+14+13=43 additional reps. Final totals: L10: 203 reps, L5: 76 reps, L1: 51 reps. Since this doesn't match any specific benchmark anchor, I've interpolated based on general high-intensity rep accumulation patterns similar to Fight Gone Bad but with different time structure.

Modality Profile

The workout description mentions working at percentages of a 'working weight' from Part A, indicating this is entirely weightlifting movements with external load at different intensities.