Workout Description

Why This Workout Is Medium

This workout features bodyweight movements with moderate volume spread across two 7-minute AMRAPs. The 3-minute rest between rounds allows for recovery, preventing excessive fatigue accumulation. While bear crawls and tuck ups can be challenging, the time cap naturally limits volume and the movements don't significantly interfere with each other. Most average CrossFitters can complete this as prescribed with steady pacing.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume bodyweight movements across 14 total minutes will heavily tax muscular endurance in shoulders, core, and legs through continuous work.
• Endurance (7/10): Two 7-minute AMRAPs with 3-minute rest creates significant cardiovascular demand, requiring sustained aerobic output across multiple movement patterns.
• Speed (6/10): AMRAP format rewards efficient movement transitions and maintaining consistent pace to maximize rounds completed within time constraints.
• Flexibility (4/10): Bear crawls demand shoulder and hip mobility, reverse lunges require ankle and hip flexibility, creating moderate range of motion requirements.
• Strength (2/10): Purely bodyweight movements with no external load; tests relative strength endurance rather than maximal force production capabilities.
• Power (2/10): Movements are primarily strength-endurance based with minimal explosive demands; bear crawls and lunges are controlled, grinding movements.

Movements

• Push-Up
• Bear Crawl
• V-Up
• Reverse Lunge

Benchmark Notes

This workout consists of 2 rounds of a 7-minute AMRAP with 3 minutes rest between rounds. Each round contains: 50 Bear Crawl + 8 Alternating Reverse Lunges + 12 Push Ups + 16 Tuck Ups = 86 total reps per cycle. Movement analysis per cycle: - Bear Crawl (50 reps): ~1.5 sec per step = 75 sec - Alt Reverse Lunges (8 reps): ~2 sec per rep = 16 sec - Push Ups (12 reps): ~1.5 sec per rep = 18 sec - Tuck Ups (16 reps): ~2 sec per rep = 32 sec Total cycle time: ~141 sec fresh With transitions (5-8 sec between movements): ~165 sec per cycle fresh Round 1 (7 minutes = 420 sec): - Elite athletes: 2.5-3 complete cycles = 215-258 reps - Average athletes: 2 complete cycles = 172 reps - Beginners: 1.5 cycles = 129 reps Round 2 (after 3 min rest, with fatigue): - Fatigue multiplier: 1.2-1.3x slower - Elite: 2-2.5 cycles = 172-215 reps - Average: 1.5-2 cycles = 129-172 reps - Beginners: 1-1.5 cycles = 86-129 reps Total workout reps: - L10 (Elite): 430-470 reps → 360 threshold - L5 (Average): 300-340 reps → 240 threshold - L1 (Beginner): 215-260 reps → 120 threshold This workout is most similar to bodyweight conditioning workouts like Angie or Cindy in terms of movement complexity and duration. The bear crawl adds significant shoulder/core fatigue that will compound across rounds. Final targets: L10: 360+ reps, L5: 240 reps, L1: 120 reps

Modality Profile

All four movements (Bear Crawl, Reverse Lunge, Push-Up, V-Up) are bodyweight gymnastics movements with no external load or cyclical cardio components.