Workout Description

Why This Workout Is Medium

This workout combines moderate skill movements (toes to bar) with light-moderate loads (50/35 DB) and a challenging but manageable bodyweight movement. The 12-minute AMRAP allows for natural pacing breaks, and the low rep counts per round prevent excessive fatigue accumulation. While the lateral burpee box jumps add complexity, the overall volume and intensity remain within reach for average CrossFitters without requiring significant scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep toes to bar and burpee box jumps will heavily tax upper body and leg muscular endurance over multiple rounds.
• Endurance (7/10): A 12-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic output throughout the time domain.
• Power (7/10): DB power snatch and explosive box jumps are inherently power movements, requiring rapid force development and athletic coordination.
• Flexibility (6/10): Toes to bar demands significant shoulder and hip flexibility, while burpee box jumps require good ankle and hip mobility.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling to maximize rounds completed within the time cap.
• Strength (4/10): Moderate dumbbell weight and bodyweight movements require decent strength but not maximal force production capabilities.

Movements

• Lateral Burpee Box Jump
• Toes-to-Bar
• Dumbbell Snatch

Benchmark Notes

This 12-minute AMRAP contains 4 Toes to Bar (1.5-2.5 sec/rep), 8 Alternating DB Power Snatch at 50/35 (2-3 sec/rep), and 2 Lateral Burpee Box Jumps at 24/20 (6-8 sec/rep). Fresh round time: TTB = 6-10 sec, DB Snatch = 16-24 sec, Burpee Box Jumps = 12-16 sec, plus 6-10 sec transitions = 40-60 sec per round. Using Cindy (20-min AMRAP: 5 pull-up + 10 push-up + 15 air squat) as anchor: L10 gets 25-30 rounds in 20 min, L5 gets 15-18 rounds, L1 gets 6-8 rounds. Cindy rounds take ~40-50 sec fresh, similar to this workout. However, this workout is 12 minutes (60% of Cindy's duration) and has more complex/fatiguing movements (lateral burpee box jumps vs air squats). Scaling Cindy proportionally: 60% duration suggests L10: 15-18 rounds, L5: 9-11 rounds, L1: 3.6-4.8 rounds. The burpee box jumps and DB snatches create more fatigue than Cindy's bodyweight movements, so reducing by ~15%: L10: 9.1 rounds, L5: 6.3 rounds, L1: 3.5 rounds. Fatigue progression shows rounds 1-3 at base pace, rounds 4-6 at 1.1-1.2x, rounds 7+ at 1.3-1.5x with increased rest periods.

Modality Profile

Toes-to-Bar and Lateral Burpee Box Jump are gymnastics movements (bodyweight), while Dumbbell Power Snatch is weightlifting (external load). With 2 gymnastics and 1 weightlifting movement, the breakdown is approximately 67% gymnastics and 33% weightlifting.