Workout Description

Why This Workout Is Medium

This workout combines moderate-weight thrusters with skill-based movements in a manageable rep scheme. The 20-minute time domain allows for natural pacing and rest between rounds. While toes-to-bars require coordination and double-unders can trip up some athletes, the low volume per round (4-6-24) prevents excessive fatigue accumulation. Most average CrossFitters can complete several rounds as prescribed, though grip fatigue from thrusters to toes-to-bars creates some challenge.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume toes-to-bars and double-unders combined with thrusters will heavily tax grip strength, core endurance, and shoulder stamina.
• Endurance (7/10): A 20-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the workout.
• Flexibility (6/10): Toes-to-bars require significant shoulder and hip flexibility, while thrusters demand good overhead and squat mobility.
• Speed (6/10): Fast cycling between movements and maintaining quick double-under turnover are crucial for maximizing rounds in the time cap.
• Power (5/10): Thrusters require explosive hip drive, while double-unders demand quick, coordinated power output from calves and wrists.
• Strength (4/10): Moderate dumbbell weight for thrusters provides some strength demand, but not maximal loading given the endurance format.

Movements

• Thruster
• Toes-to-Bar
• Double-Under

Benchmark Notes

This is a 20-minute AMRAP with 4 dumbbell thrusters (35/50), 6 toes-to-bars, and 24 double-unders per round (34 total reps per round). I'll reference Cindy (AMRAP 20: 5 pull-ups + 10 push-ups + 15 air squats) as the closest anchor, which has L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. Movement analysis: DB thrusters (35/50) are lighter than typical barbell thrusters, taking ~2-2.5 sec per rep fresh. Toes-to-bars require ~2 sec per rep. Double-unders in rhythm take ~0.5 sec each. Fresh round time: 4×2.5 + 6×2 + 24×0.5 = 10+12+12 = 34 seconds. However, this workout is significantly more demanding than Cindy due to: 1) Grip-intensive toes-to-bars after thrusters, 2) Coordination demands of double-unders under fatigue, 3) Heavier loading than Cindy's bodyweight movements. Fatigue progression: Rounds 1-3: 34-40 sec/round, Rounds 4-6: 45-55 sec/round, Rounds 7-9: 60-75 sec/round, Rounds 10+: 80-120 sec/round with increasing rest. Elite athletes (L10) can maintain better pacing and complete ~11 rounds (374 reps). Average CrossFitters (L5) complete ~7 rounds (238 reps). Beginners (L1) complete ~3 rounds (102 reps). This represents roughly 60-70% of Cindy's round count due to the increased technical and grip demands. Final targets: L10: 374 reps (11 rounds), L5: 238 reps (7 rounds), L1: 102 reps (3 rounds).

Modality Profile

Three movements: Thruster (W), Toes-to-Bar (G), Double-Under (G). Two gymnastics movements and one weightlifting movement, giving roughly 33% gymnastics and 67% weightlifting.