Workout Description

Why This Workout Is Medium

This workout combines moderate cardiovascular demand with basic bodyweight movements in a manageable format. The 700m run provides natural recovery between AMRAP rounds, preventing excessive fatigue accumulation. While 4 rounds creates decent volume, the movements don't significantly interfere with each other, and the 8-minute cap prevents it from becoming a grinding endurance test. Most average CrossFitters can complete this as prescribed with appropriate pacing.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Four rounds of 700m runs with continuous bodyweight movements creates significant cardiovascular demand, testing aerobic capacity throughout the 8-minute time cap.
• Stamina (7/10): High-volume bodyweight movements in AMRAP format after running will challenge upper body and leg muscular endurance, especially with accumulated fatigue.
• Speed (6/10): Fast transitions between movements and maintaining pace across four rounds under time pressure creates moderate speed cycling demands.
• Flexibility (3/10): Running mechanics and full range pull-ups, push-ups, and squats require moderate mobility, particularly in shoulders and hips.
• Power (3/10): Running provides some power demand through stride mechanics, but the AMRAP bodyweight circuit emphasizes sustained output over explosive movement.
• Strength (2/10): Primarily bodyweight movements with minimal external load; tests relative strength endurance rather than maximal force production capabilities.

Movements

• Run
• Pull-Up
• Push-Up
• Air Squat

Benchmark Notes

This workout is scored by total reps completed within the 8-minute cap across 4 rounds. Each round consists of a 700m run followed by AMRAP of 5 pull-ups + 10 push-ups + 15 squats (30 reps per round). I'll use Cindy (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat) as the primary anchor, adjusting for the shorter time domain and run component. Cindy benchmarks: L10 25-30 rounds, L5 15-18 rounds, L1 6-8 rounds over 20 minutes. Round-by-round breakdown: Round 1 (0-2:00): 700m run takes 2:30-3:30 for most athletes, leaving minimal time for reps. Elite might complete 1-2 cycles (30-60 reps). Round 2 (2:00-4:00): Run takes 2:40-3:50 with fatigue, again minimal AMRAP time. Elite might add 1-2 cycles (30-60 more reps). Round 3 (4:00-6:00): Significant fatigue, run takes 3:00-4:20, very limited AMRAP capacity. Elite might squeeze 1 cycle (30 reps). Round 4 (6:00-8:00): Maximum fatigue, run takes 3:20-4:40, minimal to no AMRAP time remaining. The 700m runs will consume most of the 8-minute cap, severely limiting AMRAP opportunities. Elite athletes might complete 4-5 full cycles (120-150 reps) plus partials, while recreational athletes might only finish the runs with 1-2 cycles (30-60 reps). This creates a much more compressed scoring range than typical AMRAPs due to the time constraint and run volume. Final targets: L10: ~450 reps, L5: ~280 reps, L1: ~120 reps.

Modality Profile

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