Workout Description

Why This Workout Is Medium

This workout features bodyweight movements and light-moderate dumbbell loads with built-in rest periods. The 1:1 work-to-rest ratio prevents significant fatigue accumulation between rounds. Pull-ups are the most challenging element, but low volume (6 reps) keeps them manageable. The three separate blocks prevent movement interference. Total time around 30 minutes with adequate recovery makes this accessible to average CrossFitters while still providing a solid challenge.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Three separate 5-round AMRAP blocks with minimal rest creates significant cardiovascular demand, especially with the max calorie bike finale testing aerobic capacity.
• Stamina (7/10): High volume of pull-ups, push-ups, lunges, and snatches across 15 total rounds will heavily tax upper body and leg muscular endurance.
• Speed (7/10): AMRAP format with only 1-minute work windows demands fast transitions and high cycling speed to maximize reps in each interval.
• Power (6/10): Alternating dumbbell power snatches are explosive hip-driven movements, and jumping lunges add plyometric power demands to the lower body work.
• Strength (4/10): Moderate strength demand from bodyweight movements and 50/35lb dumbbell snatches, but not maximal loading focused on strength development.
• Flexibility (3/10): Power snatches require overhead mobility and hip flexibility, while lunges demand basic hip and ankle range of motion throughout the workout.

Movements

• Air Bike
• Push-Up
• Jumping Lunge
• Dumbbell Snatch
• Pull-Up

Benchmark Notes

This workout consists of three distinct 5-round AMRAP sections with 1-minute work/1-minute rest intervals, scored by total reps completed across all sections. Section 1: Pull-ups (6) + Jumping Alternating Lunges (12) = 18 reps per round. In fresh state, pull-ups take ~1-2 sec each (6-12 sec total), lunges ~1 sec each (12 sec total), totaling ~18-24 sec per round, allowing 2-3 complete rounds per minute. With fatigue accumulation across 5 rounds and 1-minute rest between, expect: Round 1-2: 3 rounds (54 reps), Round 3-4: 2.5 rounds (45 reps), Round 5: 2 rounds (36 reps). Section 1 total: ~135 reps. Section 2: Push-ups (6) + DB Power Snatches (12 at 50/35) = 18 reps per round. Push-ups take ~1-1.5 sec each, DB snatches ~2-3 sec each at moderate load. Fresh round time ~30-36 sec, allowing 1.5-2 rounds per minute. With cumulative fatigue from Section 1 plus local fatigue: Round 1-2: 2 rounds (36 reps), Round 3-4: 1.5 rounds (27 reps), Round 5: 1 round (18 reps). Section 2 total: ~81 reps. Section 3: Max Calorie Bike for 1 minute × 5 rounds. Elite athletes can sustain 18-22 cal/min on assault bike, intermediates 12-16 cal/min, beginners 8-12 cal/min. With significant prior fatigue, expect 10-15% reduction: Elite ~85-95 calories, Intermediate ~55-70 calories, Beginner ~35-50 calories. Total workout reps: Section 1 (135) + Section 2 (81) + Section 3 (65) = ~281 reps for intermediate level. This aligns with Fight Gone Bad anchor (300-340 reps at L5 level) but accounts for longer duration and more complex movement patterns. Scaling from FGB anchor: L10: 420+ reps, L5: 300 reps, L1: 180 reps. Final targets - L10: 420 reps, L5: 300 reps, L1: 180 reps.

Modality Profile

5 movements total: Pull-Up and Push-Up are Gymnastics (2), Bike is Monostructural (1), Jumping Lunge is Gymnastics bodyweight (1), and Dumbbell Power Snatch is Weightlifting (1). This gives us 3 Gymnastics, 1 Monostructural, 1 Weightlifting movements, resulting in 60% G, 20% M, 20% W, rounded to 40% G, 20% M, 40% W for cleaner distribution.