Workout Description

Why This Workout Is Medium

This AMRAP combines moderate skill (double unders), basic strength (lateral box jumps), and light-moderate overhead pressing. The 10-minute continuous format creates steady fatigue accumulation, but the rep scheme allows natural breaking points. Double unders may trip up some athletes, but the dumbbell weight is manageable and movements don't significantly interfere with each other. Most average CrossFitters can complete several rounds as prescribed.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep double unders and box jumps combined with moderate rep DB jerks will heavily tax muscular endurance, especially shoulders and legs.
• Power (8/10): Double unders are explosive rope work, lateral box jumps require reactive power, and DB power jerks are classic power movements.
• Endurance (7/10): Ten minutes of continuous work with minimal rest creates significant cardiovascular demand, requiring sustained aerobic output throughout the AMRAP format.
• Speed (7/10): AMRAP format rewards fast transitions and quick cycling through movements, with double unders particularly demanding rapid turnover and coordination.
• Strength (4/10): DB power jerks at 50/35 provide moderate loading, while box jumps and double unders rely more on bodyweight strength.
• Flexibility (3/10): Double unders require basic coordination, box jumps need hip mobility, and power jerks demand overhead shoulder flexibility and ankle mobility.

Movements

• Double-Under
• Lateral Box Jump
• Dumbbell Power Jerk

Benchmark Notes

This 10-minute AMRAP combines three movements with moderate skill and loading requirements. Breaking down by movement: Double Unders (30 reps) take approximately 15-20 seconds when fresh, but fatigue and rope catches will increase this to 20-30 seconds in later rounds. Lateral Box Jumps (12 reps at 24/20) require 1.5-2 seconds per rep fresh, totaling 18-24 seconds, but will slow to 25-35 seconds as leg fatigue accumulates. DB Power Jerks (8 reps at 50/35) take 2-3 seconds per rep fresh (16-24 seconds), extending to 25-35 seconds with shoulder fatigue and potential set breaking. Total round time starts around 50-65 seconds for elite athletes, degrading to 80-100 seconds by rounds 6-8. Transitions between movements add 3-8 seconds per round. Using Cindy (20-min AMRAP: 5 pull-ups, 10 push-ups, 15 air squats) as an anchor, where L10 achieves 25-30 rounds in 20 minutes (1.25-1.5 rounds/minute), this 10-minute workout should see proportionally scaled performance. Elite athletes (L10) should complete 8-9 rounds, intermediate (L5) around 6 rounds, and beginners (L1) 3-4 rounds. The double-under skill requirement and moderate dumbbell loading create natural breaking points that prevent extremely high round counts.

Modality Profile

Double-Under and Lateral Box Jump are gymnastics movements (bodyweight coordination and jumping), while Dumbbell Power Jerk is weightlifting. With 2 gymnastics and 1 weightlifting movement, the breakdown is approximately 67% gymnastics and 33% weightlifting.