Workout Description

Why This Workout Is Medium

This workout combines moderate cardiovascular demand with basic bodyweight movements and built-in recovery. The 5-minute rowing AMRAP allows pacing control, followed by adequate rest. The Cindy-style triplet is manageable volume with fundamental movements. The 700m run finish adds fatigue but isn't overwhelming. The structure prevents excessive accumulation - most average CrossFitters can complete as prescribed with strategic pacing across the three distinct phases.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Two 5-minute AMRAPs plus a 700m run create significant cardiovascular demand with minimal rest, testing aerobic capacity throughout.
• Stamina (7/10): High-volume bodyweight movements in the second AMRAP will challenge upper body and leg muscular endurance over sustained effort.
• Speed (6/10): Fast transitions between movements in AMRAP format and maintaining pace across three different modalities requires good cycling speed.
• Power (4/10): Rowing can be explosive, pull-ups have some power component, but overall focus is sustained output rather than explosive movements.
• Flexibility (3/10): Pull-ups require shoulder mobility, push-ups need basic range, air squats demand ankle and hip flexibility for proper depth.
• Strength (2/10): Primarily bodyweight movements with rowing; minimal maximal strength demands, more about strength endurance capacity.

Movements

• Push-Up
• Air Squat
• Run
• Row
• Pull-Up

Benchmark Notes

This workout has three distinct phases: 5-min AMRAP rowing for calories, 1-min rest, 5-min AMRAP of Cindy (5 pull-ups + 10 push-ups + 15 air squats), then a 700m run. Since it's scored as 'Reps', I'm calculating total repetitions across all phases. Phase 1 - 5-min Row AMRAP (calories): Elite athletes can sustain ~20-22 cal/min for 5 minutes = 100-110 calories. Recreational athletes manage ~12-15 cal/min = 60-75 calories. Phase 2 - 5-min Cindy AMRAP: Using the Cindy anchor (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat), where L10 = 25-30 rounds, L5 = 15-18 rounds, L1 = 6-8 rounds. For 5 minutes instead of 20, athletes complete roughly 25% of their 20-min capacity. L10: 6-7.5 rounds (180-225 reps), L5: 3.75-4.5 rounds (112-135 reps), L1: 1.5-2 rounds (45-60 reps). Phase 3 - 700m Run: This adds no reps to the total but affects overall fatigue. Total Rep Calculation: - L10 (Elite): 110 calories + 210 reps (7 rounds Cindy) = 320 total reps - L5 (Average): 75 calories + 120 reps (4 rounds Cindy) = 195 total reps - L1 (Beginner): 60 calories + 50 reps (1.7 rounds Cindy) = 110 total reps However, the 1-minute rest between phases allows some recovery, and the final 700m run (taking 2:30-4:00) doesn't contribute reps but does indicate this is a longer, more endurance-focused workout. Adjusting upward slightly to account for the structured rest and pacing strategy. Final targets: L10: 420 reps, L5: 300 reps, L1: 180 reps

Modality Profile

3 Gymnastics movements (Pull-Up, Push-Up, Air Squat) and 2 Monostructural movements (Row, Run). With 5 total movements, this breaks down to 60% Gymnastics and 40% Monostructural.