Workout Description

Why This Workout Is Medium

This 7-minute AMRAP combines moderate weights (50/35 DB) with mixed movement patterns, creating manageable fatigue accumulation. The DB floor press allows brief shoulder recovery, box jumps provide active rest from upper body work, and thrusters tie it together. Double unders add skill demand but aren't excessive at 50 reps. Most average CrossFitters can maintain steady rounds without major scaling, though the continuous nature prevents full recovery between movements.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep counts across multiple movements with grip-intensive exercises like floor press and thrusters will heavily tax muscular endurance systems.
• Speed (8/10): AMRAP format demands quick transitions between movements and efficient cycling to maximize rounds completed in seven minutes.
• Endurance (7/10): Seven minutes of continuous work with minimal rest creates significant cardiovascular demand, especially with the double unders elevating heart rate throughout.
• Power (7/10): Box jumps and thrusters are explosive movements, while double unders require rapid coordination and power output from calves and shoulders.
• Strength (6/10): Moderate dumbbell loads (50/35) for pressing movements require decent strength output, though not maximal due to higher rep ranges.
• Flexibility (4/10): Floor press requires shoulder mobility, thrusters demand overhead and squat flexibility, box jumps need hip extension range of motion.

Movements

• Thruster
• Floor Press
• Box Jump
• Double-Under

Benchmark Notes

This 7-minute AMRAP contains 15 DB Floor Press (50/35), 10 Box Jump (24/20), 5 DB Thrusters (50/35), and 50 Double Unders per round. Breaking down movement times: DB Floor Press at 50lbs takes ~2 sec/rep (30 sec total), Box Jumps ~1.5 sec/rep (15 sec), DB Thrusters at 50lbs ~2.5 sec/rep (12.5 sec), and 50 Double Unders ~25 sec in rhythm. Fresh round time: ~82.5 sec plus 10-15 sec transitions = ~95 sec/round. This suggests elite athletes could complete 4.4 rounds in 7 minutes. However, fatigue significantly impacts this workout - the heavy dumbbell work (50lbs is substantial) will cause grip fatigue and shoulder fatigue that compounds across rounds. Round 2: +10% (104 sec), Round 3: +20% (114 sec), Round 4: +35% (128 sec). Elite athletes managing fatigue well: 4.4 rounds, advanced: 3.8 rounds, intermediate: 3.2 rounds, beginners: 2.5 rounds. The double unders become particularly challenging under fatigue from the upper body work. No direct anchor match, but this follows similar patterns to other moderate-duration AMRAPs with mixed modal demands. Final targets - L10: 6.8+ rounds, L5: 4.8 rounds, L1: 2.5 rounds.

Modality Profile

4 movements total: Floor Press and Thruster are weightlifting (W), Box Jump and Double-Under are gymnastics (G). 2 W movements and 2 G movements = 50/50 split.