Workout Description

Why This Workout Is Hard

This 25-minute AMRAP combines high-skill pistol squats with continuous movement patterns that create cumulative fatigue. The bear crawl and broad jumps heavily tax the legs before attempting alternating pistols, which require significant strength, balance, and mobility. Most average CrossFitters will struggle with pistol volume under fatigue and need scaling. The continuous nature with no built-in rest amplifies difficulty beyond individual movement complexity.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): A 25-minute AMRAP with continuous running and bodyweight movements creates significant cardiovascular demand and tests aerobic capacity throughout.
• Stamina (7/10): Bear crawls and pistols will accumulate muscular fatigue over multiple rounds, testing upper body and single-leg muscular endurance.
• Flexibility (6/10): Pistols demand excellent ankle, hip, and knee mobility. Bear crawls require shoulder and hip flexibility for proper positioning.
• Speed (6/10): AMRAP format rewards quick transitions between varied movement patterns and maintaining pace across different locomotion styles for 25 minutes.
• Power (5/10): Broad jumps are purely explosive movements requiring lower body power generation, while other movements are more strength-endurance focused.
• Strength (4/10): Pistols require significant single-leg strength and stability, while bear crawls demand upper body and core strength endurance.

Movements

• Run
• Bear Crawl
• Broad Jump
• Pistol Squat

Benchmark Notes

This 25-minute AMRAP contains 400m run (75-120 sec), 50ft bear crawl (15-25 sec), 50ft broad jump (20-35 sec), and 12 alternating pistols (24-36 sec). Total round time: 134-216 seconds fresh state. Using Cindy (20-min AMRAP) as anchor: L10 25-30 rounds, L5 15-18 rounds, L1 6-8 rounds. However, this workout has significantly more demanding movements and longer round times. Cindy rounds take ~40-60 seconds; this workout's rounds take 134-216 seconds (2.2-3.6x longer). Additionally, the 25-minute duration vs Cindy's 20 minutes provides 25% more time. Adjusting Cindy downward: L10 would be ~7-8 rounds, L5 ~4-5 rounds, L1 ~2-3 rounds. The bear crawl and broad jumps are particularly taxing on grip and legs, creating significant fatigue accumulation. Pistols require balance and unilateral strength, slowing considerably under fatigue. Round-by-round breakdown: Round 1: 134 sec, Round 2: 147 sec (+10%), Round 3: 161 sec (+20%), Round 4: 175 sec (+30%), Round 5: 188 sec (+40%), Round 6: 202 sec (+50%), Round 7: 215 sec (+60%). Elite athletes complete 7+ rounds, average athletes 4-5 rounds, beginners 2-3 rounds. Final targets - L10: 7.0 rounds, L5: 4.8 rounds, L1: 2.5 rounds.

Modality Profile

4 movements total: Run (M), Bear Crawl (G), Broad Jump (G), Pistol Squat (G). 3 gymnastics movements (75%) and 1 monostructural movement (25%).