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 run taxes the cardiovascular system before immediately transitioning to leg-dominant air squats, then core/shoulder-intensive mountain climbers and push-ups. The combination of sustained aerobic demand with muscular endurance across multiple movement patterns, maintained for 25 minutes, will challenge most average CrossFitters' ability to maintain consistent rounds.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): A 25-minute AMRAP with continuous movement including 400m runs creates significant cardiovascular demand and tests aerobic capacity throughout.
• Stamina (7/10): High volume bodyweight movements combined with running over 25 minutes will challenge muscular endurance in legs, core, and upper body.
• Speed (6/10): AMRAP format rewards efficient transitions and maintaining pace across multiple movement patterns for maximum rounds completed.
• Flexibility (3/10): Mountain climbers require hip mobility, push-ups need shoulder range, and running demands basic ankle and hip flexibility.
• Strength (2/10): Primarily bodyweight movements with minimal strength requirements; focus is on endurance rather than maximal force production.
• Power (2/10): Mountain climbers have some explosive component, but overall workout emphasizes sustained effort over explosive power output.

Movements

• Run
• Air Squat
• Mountain Climber
• Push-Up

Benchmark Notes

This 25-minute AMRAP closely resembles Cindy (AMRAP 20: 5 pull-ups + 10 push-ups + 15 air squats) but with key differences: 25 minutes vs 20 minutes (+25% time), 400m run replacing pull-ups, 25 air squats vs 15 (+67% squats), and mountain climbers added. Using Cindy as the primary anchor: L10 25-30 rounds, L5 15-18 rounds, L1 6-8 rounds. Movement breakdown per round: 400m run takes 75-120 seconds fresh, air squats 25-38 seconds (25 reps × 1-1.5 sec), mountain climbers 20-30 seconds (20 reps × 1-1.5 sec), push-ups 15-30 seconds (15 reps × 1-2 sec). Total fresh round time: 135-218 seconds (2.3-3.6 minutes). With fatigue multipliers: Round 1-2 at base time, rounds 3-4 add 10-20%, rounds 5+ add 20-50% due to accumulated cardio and muscular fatigue. The 400m run becomes the limiting factor as athletes slow significantly. Elite athletes complete 8-9 rounds (25 min ÷ 3 min average), intermediate 5-6 rounds, beginners 3-4 rounds. Compared to Cindy's higher round counts, this workout's longer individual rounds and cardio emphasis reduces total rounds by approximately 65-70%. Final targets: L10: 8.4+ rounds, L5: 6.0 rounds, L1: 3.5 rounds.

Modality Profile

4 movements total: Run (M), Air Squat (G), Mountain Climber (G), Push-Up (G). 3 gymnastics movements (75%) and 1 monostructural movement (25%).