Workout Description

Why This Workout Is Medium

This workout combines moderate cardiovascular demand with bodyweight movements that don't significantly interfere with each other. The 800m run provides a solid aerobic challenge, while air squats and broad jumps are manageable for most athletes. The 10-minute cap prevents excessive fatigue accumulation, and the 2-minute rest allows partial recovery between rounds. The limiting factor is primarily cardiovascular fitness rather than strength or complex skills, making it accessible to average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume air squats in AMRAP format will heavily tax leg muscular endurance, especially when fatigued from running.
• Endurance (7/10): The 800m runs combined with continuous AMRAP work over 10 minutes creates significant cardiovascular demand and aerobic capacity requirements.
• Power (6/10): Broad jumps are purely explosive movements requiring significant power output; transitions between movements also demand quick bursts.
• Speed (5/10): Fast transitions between running, squats, and jumps are crucial; maintaining pace during AMRAP portion affects total volume achieved.
• Flexibility (4/10): Broad jumps demand hip and ankle mobility for proper landing mechanics; air squats require basic hip and ankle range of motion.
• Strength (2/10): Primarily bodyweight movements with minimal strength demands; broad jumps require some leg strength but not maximal force production.

Movements

• Air Squat
• Run
• Broad Jump

Benchmark Notes

This workout consists of 2 rounds with a 10-minute cap, where each round includes an 800m run followed by an AMRAP of 20 air squats and 30ft broad jump, with 2 minutes rest between rounds. I'll analyze this using Cindy (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat) as the closest anchor, adjusting for the different format and movements. Round 1 breakdown: - 800m run: 150-210 seconds for recreational to elite athletes - Remaining time for AMRAP: 390-450 seconds (6.5-7.5 minutes) - Air squats: 1-1.5 sec per rep fresh, so 20 reps = 20-30 seconds - 30ft broad jump: approximately 6-8 jumps of 5ft each, 2-3 seconds per jump = 12-24 seconds - Total per AMRAP cycle: 32-54 seconds - Expected cycles in remaining time: 7-14 cycles 2-minute rest period allows partial recovery. Round 2 breakdown: - 800m run: 165-230 seconds (10% fatigue penalty) - Remaining time: 370-435 seconds - AMRAP cycles with fatigue: 35-60 seconds per cycle - Expected cycles: 6-12 cycles Total expected rounds: 13-26 for the full spectrum Comparing to Cindy anchor (AMRAP 20 with bodyweight movements): - Cindy L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds - This workout has less total AMRAP time due to runs and rest, expecting roughly 50-60% of Cindy's volume - Adjusted targets: L10: 15+ rounds, L5: 9-11 rounds, L1: 3-5 rounds Final targets: L10: 6+ rounds, L5: 4 rounds, L1: 2 rounds (accounting for the 10-minute cap limiting total work capacity)

Modality Profile

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