Workout Description

Why This Workout Is Medium

This workout combines moderate-intensity movements with manageable loads over 14 minutes. The bike provides active recovery between strength movements, and the dumbbell weights (50/35) are accessible for most athletes. While the continuous AMRAP format creates fatigue accumulation, the movement variety and built-in recovery from cycling prevents any single limiting factor from becoming overwhelming. Most CrossFitters can maintain steady pacing throughout.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of alternating lunges and beastmakers with dumbbells will heavily tax muscular endurance, especially in legs and grip.
• Endurance (7/10): A 14-minute AMRAP with bike calories creates significant cardiovascular demand, requiring sustained aerobic output throughout the time domain.
• Flexibility (6/10): Reverse lunges demand good hip and ankle mobility, while beastmakers require shoulder and thoracic spine flexibility for proper positioning.
• Speed (6/10): AMRAP format rewards efficient transitions and consistent cycling pace between bike, lunges, and beastmakers to maximize rounds.
• Strength (4/10): Moderate dumbbell loads (50/35) provide meaningful resistance for lunges and beastmakers, testing functional strength under fatigue.
• Power (2/10): Minimal explosive demand; movements are controlled and strength-endurance focused rather than power-based or ballistic in nature.

Movements

• Air Bike
• Reverse Lunge
• Beastmaker

Benchmark Notes

This 14-minute AMRAP contains 10/7 calorie bike, 20 alternating reverse lunges (50/35 DBs), and 5 beastmakers (50/35 DBs). I'll analyze each movement and apply fatigue multipliers. Movement breakdown per round: - 10/7 cal bike: 18-25 sec (male/female) fresh state - 20 alt reverse lunges with DBs: 1.5 sec per rep = 30 sec fresh - 5 beastmakers with DBs: 3-4 sec per rep = 15-20 sec fresh - Transitions: 5-8 sec between movements Total fresh round time: 68-78 sec (male), 73-83 sec (female) Fatigue progression over 14 minutes: - Rounds 1-2: 1.0x multiplier = 70-75 sec - Rounds 3-4: 1.1x multiplier = 77-83 sec - Rounds 5-6: 1.2x multiplier = 84-90 sec - Rounds 7-8: 1.3x multiplier = 91-98 sec - Rounds 9+: 1.5x multiplier = 105-113 sec The bike work creates significant leg fatigue that compounds with the lunges. The dumbbell work creates grip and shoulder fatigue affecting the beastmakers. Set breaking becomes necessary after round 4-5 for most athletes. Using Cindy (20-min AMRAP) as the closest anchor, which sees L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. However, this workout is significantly more demanding per round (weighted movements vs bodyweight) and shorter duration (14 vs 20 minutes). I'm scaling down proportionally: roughly 70% of Cindy's volume due to the heavier loading and metabolic demand. Elite athletes (L10) should complete 8-9 rounds, intermediate (L5) around 6 rounds, and beginners (L1) around 3-4 rounds. Final targets - Male: L10: 8.4+ rounds, L5: 6.0 rounds, L1: 3.5 rounds

Modality Profile

Three movements across all modalities: Bike (monostructural cardio), Reverse Lunge (bodyweight gymnastics), and Beastmaker (weighted/external load). Equal distribution with slight rounding to weightlifting.