Workout Description

Why This Workout Is Easy

This is primarily a warm-up/accessory workout with built-in progression and recovery. The split stance RDLs progress from light to moderate to 115/75 (manageable weight) with only 8 reps per leg. The 8-minute AMRAP allows self-pacing, and piked leg lifts are a basic core movement. The structure provides natural rest between rounds, and no movement significantly interferes with another. Most average CrossFitters can complete this as prescribed without major fatigue accumulation.

Training Focus

This workout develops the following fitness attributes:

• Flexibility (8/10): Split stance RDLs demand excellent hip hinge mobility, hamstring flexibility, and ankle mobility. Toes-to-bar drills require shoulder and hip flexibility.
• Strength (7/10): Barbell RDLs at 115/75 lbs require significant strength, progressing from light to moderate loads throughout the workout structure.
• Stamina (6/10): Split stance RDLs and piked leg lifts will challenge posterior chain and core stamina over multiple rounds, especially with accumulating fatigue.
• Endurance (4/10): The 8-minute AMRAP provides moderate cardiovascular demand, but the relatively low rep counts and strength-focused movements limit pure aerobic stress.
• Speed (3/10): Limited speed component due to strength-focused movements, though transitions between exercises and maintaining pace matters in the AMRAP.
• Power (2/10): Minimal explosive demand as RDLs are controlled strength movements and piked leg lifts are deliberate core exercises.

Movements

• V-Up
• Hollow Hold
• Toes-to-Bar
• Supine Knees to Chest
• Barbell Split-Stance RDL

Benchmark Notes

This is an 8-minute AMRAP with two movements: 8/leg Barbell Split Stance RDLs at 115/75 and 8 reps Piked Leg Lifts Over Spray Bottle. Each round totals 24 reps (16 RDLs + 8 piked leg lifts). Movement analysis: Split stance RDLs are unilateral strength movements requiring 2-3 seconds per rep when fresh, so 16 reps = 32-48 seconds. Piked leg lifts over an object are core-intensive gymnastics movements requiring precise control, estimated at 3-4 seconds per rep, so 8 reps = 24-32 seconds. Total round time fresh = 56-80 seconds. With transitions (5-8 seconds between movements) and fatigue accumulation, round times will increase: Round 1: 65-75 seconds, Round 2: 75-85 seconds, Round 3: 85-95 seconds, Round 4: 95-110 seconds, Round 5+: 110+ seconds with increasing rest needs. This suggests elite athletes (L10) complete 6+ rounds, intermediate athletes (L5) complete 3.5 rounds, and beginners (L1) complete 1.5 rounds. The workout is similar to moderate-intensity AMRAPs but with technical unilateral movements that limit speed. Using Cindy as a reference anchor (AMRAP 20 with bodyweight movements: L10 25-30 rounds, L5 15-18 rounds, L1 6-8 rounds), this 8-minute version with heavier technical movements should yield proportionally lower round counts. Scaling by time (8/20 = 0.4x) and movement difficulty (+30% time penalty), elite performance targets 5.5-6 rounds, intermediate 3.5 rounds, beginner 1.5 rounds.

Modality Profile

4 out of 5 movements are bodyweight gymnastics (Supine Knees To Chest, Toes-to-Bar, Hollow Hold, V-Up), while 1 movement uses external load (Barbell Split Stance RDL). This gives an 80/20 split between Gymnastics and Weightlifting.