Workout Description

Training Focus

This workout develops the following fitness attributes:

• Flexibility (8/10): Turkish get-ups demand exceptional shoulder mobility and thoracic spine flexibility, while pistol holds require ankle and hip mobility.
• Stamina (7/10): High rep counts across multiple movements with minimal rest will challenge muscular endurance, especially upper body and legs.
• Speed (6/10): AMRAP format encourages quick transitions between diverse movements, though complex movements like TGUs limit cycling speed.
• Strength (5/10): Turkish get-ups require significant strength and stability, while pistol holds demand unilateral leg strength and control.
• Endurance (4/10): Five minutes of continuous movement creates moderate cardiovascular demand, but the short duration limits pure aerobic stress.
• Power (2/10): Movements are primarily controlled and strength-based rather than explosive, with emphasis on stability and position.

Movements

• Pistol Squat
• Banded Seated Row
• Push-Up
• Air Squat
• Turkish Get Up

Benchmark Notes

This 5-minute AMRAP contains 6 Turkish Get-Ups (3 each arm), 10 banded seated rows, 10 push-ups, 10 air squats, 10 squats with feet together, and 10-second pistol holds (each leg). Total work per round includes 46 reps plus 20 seconds of isometric holds. Movement-by-movement breakdown: Turkish Get-Ups are highly technical and time-consuming at 8-12 seconds each (6 total = 48-72 seconds). Banded seated rows are 1.5-2 seconds each (15-20 seconds total). Push-ups are 1-1.5 seconds each (10-15 seconds). Air squats are 1-1.5 seconds each (10-15 seconds). Squats with feet together are slightly slower at 1.5-2 seconds each (15-20 seconds). Pistol holds require 10 seconds each leg (20 seconds total). Fresh round estimate: 118-162 seconds. With transitions (5-8 seconds between movements), a fresh round takes approximately 2.5-3 minutes. This leaves minimal time for multiple rounds in 5 minutes. Fatigue significantly impacts Turkish Get-Ups and pistol holds, with later rounds taking 20-30% longer. Elite athletes might complete 5-6 rounds by maintaining efficient movement patterns and minimal rest. Average CrossFitters will struggle with the technical demands and isometric holds, completing 3-4 rounds. Beginners may only complete 1-2 rounds due to the complexity of Turkish Get-Ups and pistol progressions. This workout is most similar to technical gymnastics AMRAPs rather than traditional cardio-based benchmarks like Cindy, requiring significantly more time per movement due to skill demands.