Workout Description

Why This Workout Is Hard

This 25-minute AMRAP creates significant cumulative fatigue through continuous movement with no built-in rest. The 400m runs become increasingly difficult as leg fatigue accumulates from air squats and broad jumps. The broad jumps are particularly taxing on the posterior chain and will compound fatigue over multiple rounds. Most athletes will slow considerably after 15 minutes, making this a grinding endurance challenge that pushes beyond typical medium-difficulty workouts.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): A 25-minute AMRAP with 400m runs creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the extended time domain.
• Stamina (7/10): High volume air squats combined with repeated broad jumps will test leg muscular endurance, especially as fatigue accumulates over 25 minutes.
• Power (6/10): Broad jumps are explosive movements requiring significant power output, though interspersed with less explosive air squats and running.
• Speed (5/10): Success depends on maintaining consistent pace across runs and efficient transitions between movements to maximize rounds completed.
• Flexibility (3/10): Air squats require hip and ankle mobility, while broad jumps demand some hip extension range of motion for optimal performance.
• Strength (2/10): Primarily bodyweight movements with minimal strength requirements; broad jumps require some leg strength but not maximal force production.

Movements

• Air Squat
• Run
• Broad Jump

Benchmark Notes

This is a 25-minute AMRAP with 400m runs and bodyweight movements. Each round consists of: 400m run + 20 air squats + 20 broad jumps. Let me break this down movement by movement: 400m Run Analysis: - Fresh 400m: 75-120 seconds depending on fitness level - Elite athletes: ~75-85 seconds - Average CrossFitters: ~90-110 seconds - Beginners: ~110-130 seconds 20 Air Squats: - Fresh rate: 1-1.5 seconds per rep - 20 reps = 20-30 seconds - Minimal fatigue impact early rounds 20 Broad Jumps: - Estimate 2-3 seconds per rep (jump + reset) - 20 reps = 40-60 seconds - More fatiguing than air squats, especially after running Round Time Estimates: Round 1 (fresh): Elite 2:15-2:30, Average 3:00-3:30, Beginner 4:00-4:30 Round 2-3: Add 10-15% due to cumulative fatigue Round 4-5: Add 20-25% as legs fatigue from running and jumping Round 6+: Add 30-40% as athletes slow significantly Transition times between movements are minimal (5-10 seconds total per round). Using Cindy (20-min AMRAP) as a reference anchor, which sees L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. However, this workout has much longer rounds due to the 400m run component, making it more similar to a running-heavy workout. Considering the 25-minute time domain and the demanding nature of repeated 400m runs with explosive movements: - L10 (Elite): 7+ rounds - exceptional endurance and speed - L5 (Average): 4.8 rounds - solid fitness level - L1 (Beginner): 2.5 rounds - modified or struggling with volume Final targets: L10: 7+ rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

Run (M), Air Squat (G), Broad Jump (G). Two gymnastics movements and one monostructural movement, so approximately 67% gymnastics and 33% monostructural.