Workout Description

Why This Workout Is Medium

This workout combines moderate cardiovascular demand with manageable strength movements. The 400m run provides aerobic stress but isn't excessive. Kneeling pull-ups are more accessible than regular pull-ups, box jumps are standard height, and push press allows some leg drive. The 5-minute cap prevents excessive fatigue accumulation, and the 2-minute rest between rounds allows meaningful recovery. Most average CrossFitters can complete this as prescribed without major scaling needs.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep pulling, pushing, and jumping movements in AMRAP format will heavily tax muscular endurance across multiple muscle groups.
• Endurance (7/10): Two 5-minute AMRAPs with running and continuous movement creates significant cardiovascular demand, though capped time limits pure aerobic stress.
• Speed (7/10): AMRAP format with 5-minute cap rewards fast transitions and quick movement cycling to maximize rounds completed.
• Power (6/10): Box jumps are explosive, push press has power component, though kneeling pull-ups reduce overall power demand significantly.
• Strength (4/10): Push press provides moderate strength demand, while other movements are primarily bodyweight with some load from box height.
• Flexibility (3/10): Kneeling pull-ups require shoulder mobility, box jumps need hip extension, push press demands overhead range of motion.

Movements

• Run
• Pull-Up
• Box Jump
• Push Press

Benchmark Notes

This workout is scored as 'Reps' and consists of 2 rounds with a 5-minute cap per round, followed by 2-minute rest. Each round starts with a 400m run, then AMRAP of: 12 Kneeling Pull Ups + 6 Box Jumps + 12 Push Press + 6 Box Jumps. Movement analysis: 400m run takes 75-120 seconds for most athletes, leaving 3-4 minutes for the AMRAP portion. Kneeling pull-ups are easier than regular pull-ups (0.8-1.2 sec/rep), box jumps are standard (1.5-2 sec/rep), and push press depends on load but assuming moderate weight (2-3 sec/rep). One complete cycle = 36 reps taking roughly 60-90 seconds fresh. In 3.5 minutes of AMRAP time, elite athletes could complete 2.5-3 cycles (90-108 reps), while beginners might complete 1-1.5 cycles (36-54 reps). Over 2 rounds, this gives a range of 72-216 total reps. Using Cindy (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat) as reference anchor where L10 achieves 25-30 rounds (750-900 reps in 20 minutes), scaling down for the shorter time domain and easier movements: L10 should achieve ~150 reps, L5 around 100 reps, L1 around 50 reps. Final targets: L10: 150+ reps, L5: 100 reps, L1: 50 reps.

Modality Profile

4 movements total: Pull-Up and Box Jump are Gymnastics (50%), Run is Monostructural (25%), Push Press is Weightlifting (25%)