Workout Description

Why This Workout Is Medium

This workout combines moderate-intensity movements in a manageable format. Push press at bodyweight allows most athletes to work continuously, while 10 calories provides active recovery between rounds. The 12-minute time cap prevents excessive volume accumulation. While there's some shoulder fatigue from push press to bike, the alternating pattern and moderate loads keep this accessible to average CrossFitters without requiring significant scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume push press and bike calories over 12 minutes will heavily tax shoulder and leg muscular endurance capabilities.
• Endurance (7/10): A 12-minute AMRAP creates significant cardiovascular demand through continuous work with minimal rest, testing aerobic capacity throughout the duration.
• Power (6/10): Push press is an explosive overhead movement requiring leg drive and rapid hip extension to generate upward momentum.
• Speed (6/10): Fast transitions between push press and bike, plus maintaining high cycling pace on calories, are crucial for maximizing rounds.
• Strength (4/10): Push press requires moderate overhead strength, but the AMRAP format shifts focus from maximal strength to strength endurance.
• Flexibility (3/10): Push press demands adequate shoulder and thoracic mobility, while biking requires basic hip and ankle range of motion.

Movements

• Air Bike
• Push Press

Benchmark Notes

This is a 12-minute AMRAP with 10 Push Press and 10 Calorie Bike per round. I'll analyze this movement by movement and compare to the Cindy anchor (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat). Movement breakdown: Push Press (assuming 95/65 lb based on typical CrossFit standards): 2-3 seconds per rep when fresh, so 10 reps = 20-30 seconds. However, push press is overhead pressing which creates significant shoulder fatigue. 10 Calorie Bike: Typically 12-20 seconds for 10 calories when fresh. Round time calculation: Round 1: 20 sec (push press) + 12 sec (bike) + 8 sec (transitions) = 40 seconds. Round 2-3: Fatigue multiplier 1.1x = 44 seconds. Round 4-6: Fatigue multiplier 1.2x = 48 seconds. Round 7-9: Fatigue multiplier 1.3x = 52 seconds. Round 10-12: Fatigue multiplier 1.5x = 60 seconds. In 12 minutes (720 seconds), elite athletes could complete approximately 11 rounds, while recreational athletes might complete 4-5 rounds. The push press creates significant upper body fatigue that compounds with the bike work. Compared to Cindy (AMRAP 20), this workout is shorter duration but higher intensity per round. Cindy benchmarks: L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds over 20 minutes. Scaling for 12 minutes and higher intensity: L10 should be around 11 rounds, L5 around 6.7 rounds, L1 around 3.5 rounds. Final targets - L10: 11 rounds, L5: 6.7 rounds, L1: 3.5 rounds.

Modality Profile

Push Press is a weightlifting movement with external load, Bike is monostructural cardio. Two modalities split evenly.