Workout Description

Why This Workout Is Medium

While 80% working weight is heavy, the 30-second AMRAP format naturally limits volume to 3-6 reps per round. The equal work-to-rest ratio (1:1) provides adequate recovery between efforts. This becomes a power/strength endurance challenge rather than pure grinding. Most average CrossFitters can maintain quality reps across 5 rounds with this structure, making it challenging but manageable.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Working at 80% of max weight places high strength demands, requiring significant force production throughout each 30-second interval.
• Stamina (7/10): Repeated 30-second AMRAPs at 80% working weight will significantly challenge muscular endurance, especially as fatigue accumulates across rounds.
• Power (6/10): AMRAP format at high intensity demands explosive output to maximize reps, though sustained over 30 seconds rather than single efforts.
• Speed (5/10): Success requires quick transitions and efficient movement cycling within each 30-second window to maximize total repetitions completed.
• Endurance (4/10): Five 30-second intervals with equal rest creates moderate cardiovascular demand, but the short duration and rest periods limit pure aerobic stress.
• Flexibility (3/10): Mobility requirements depend on movement selection, but most strength movements at 80% load require moderate range of motion.

Benchmark Notes

This workout is a 5-round AMRAP format with 30 seconds work at 80% working weight followed by 30 seconds rest. Since no specific movement is mentioned, I'll analyze this as a general strength-endurance workout pattern. The 80% working weight suggests a moderately heavy load that allows for multiple reps but creates significant fatigue. In 30-second intervals at this intensity, athletes typically achieve: Round 1 (fresh): 8-12 reps for elite, 4-6 for beginners. Round 2: slight drop due to fatigue, 7-11 elite, 4-5 beginners. Rounds 3-5: progressive fatigue sets in, with elite maintaining 6-9 reps per round while beginners drop to 3-4 reps. The 30-second rest provides partial recovery but not full restoration. Total rep ranges: Elite (L9-L10): 35-45 reps per round × 5 = 175-225 total reps. Advanced (L7-L8): 30-35 reps per round × 5 = 150-175 total. Intermediate (L5-L6): 25-30 reps per round × 5 = 125-150 total. Novice (L2-L3): 15-20 reps per round × 5 = 75-100 total. Beginner (L1): 10-15 reps per round × 5 = 50-75 total. This pattern is similar to strength-endurance benchmarks but without a specific movement anchor to reference. The 80% loading creates a sweet spot for rep accumulation while maintaining quality. Final targets: L10: 225+ reps, L5: 125 reps, L1: 45 reps.

Modality Profile

The workout specifies '30 Second AMRAP @ 80% of working weight' which indicates external load movements (weightlifting). Since no specific movements are named but working weight percentage is referenced, this is 100% weightlifting modality.