Workout Description

Why This Workout Is Medium

This workout combines moderate cardiovascular demand with bodyweight movements in a manageable format. The 700m run (2-3 minutes) leaves 7-8 minutes for the AMRAP, allowing sustainable pacing. While the pull-ups may become limiting for some athletes, the movements don't significantly interfere with each other, and the 10-minute cap prevents excessive volume accumulation. Most average CrossFitters can complete this as prescribed with appropriate pacing.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume bodyweight movements in AMRAP format will heavily tax upper body pulling, pushing, and leg muscular endurance over multiple rounds.
• Endurance (7/10): The 700m run combined with continuous AMRAP work over 10 minutes creates significant cardiovascular demand and aerobic capacity requirements.
• Speed (6/10): Fast transitions between movements and maintaining high cycling speed during the AMRAP portion are crucial for maximizing rounds completed.
• Flexibility (3/10): Pull-ups require overhead mobility, push-ups need shoulder flexibility, and air squats demand ankle and hip mobility for proper depth.
• Strength (2/10): Purely bodyweight movements with no external load make this primarily a strength endurance test rather than maximal strength.
• Power (2/10): Minimal explosive demand as the focus is on sustained output rather than explosive movements or heavy loads.

Movements

• Push-Up
• Air Squat
• Run
• Pull-Up

Benchmark Notes

This workout is a 10-minute capped AMRAP with a 700m run followed by rounds of 5 pull-ups, 10 push-ups, and 15 air squats. I'll use Cindy (AMRAP 20: 5 pull-ups + 10 push-ups + 15 air squats) as my primary anchor, then adjust for the shorter time domain and running component. Cindy benchmarks: L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds over 20 minutes. For the 700m run component: Elite athletes will complete this in 2:30-3:00, intermediate in 3:30-4:00, beginners in 4:30-5:30. This leaves 7:00-7:30 for elite, 6:00-6:30 for intermediate, and 4:30-5:30 for beginners to complete AMRAP rounds. The bodyweight triplet (5-10-15) takes approximately 45-60 seconds per round for elite athletes when fresh, 60-75 seconds for intermediate, and 75-90 seconds for beginners. With fatigue accumulation over multiple rounds, I estimate: Elite (L9-L10): 9-10 rounds in remaining time, Intermediate (L5): 5-6 rounds, Beginners (L1-L2): 2-3 rounds. Since this is half the time of Cindy but includes a significant running component that reduces available AMRAP time, the round counts should be roughly 25-35% of Cindy's benchmarks. Final targets: L10: ~10 rounds, L5: ~6 rounds, L1: ~2.5 rounds.

Modality Profile

4 movements total: Run (M), Pull-Up (G), Push-Up (G), Air Squat (G). 3 gymnastics movements (75%) and 1 monostructural movement (25%).