Workout Description

Why This Workout Is Medium

This 14-minute relay combines moderate-volume bodyweight movements with continuous work but allows natural pacing breaks between stations. The walking lunges and crawling patterns create lower-body and core fatigue, while the bike provides brief active recovery. Most average CrossFitters can complete this as prescribed, though the continuous nature and crawling movements will accumulate fatigue. The time cap prevents it from becoming overly grueling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Walking lunges, crawling patterns, and push-ups will heavily tax muscular endurance across multiple muscle groups over the time domain.
• Endurance (7/10): 14 minutes of continuous movement with bike calories creates significant cardiovascular demand, though broken up by different movement patterns.
• Flexibility (6/10): Lizard crawl and bear crawl require significant hip, ankle, and shoulder mobility along with spinal extension demands.
• Speed (5/10): Relay format encourages steady pacing and efficient transitions between movement patterns to maintain consistent output.
• Strength (3/10): Primarily bodyweight movements with some strength demand from lunges and push-ups, but not maximal strength focused.
• Power (2/10): Minimal explosive movement requirements; most movements are controlled and sustained rather than explosive in nature.

Movements

• Air Bike
• Walking Lunge
• Lizard Crawl
• Push-Up
• Bear Crawl

Benchmark Notes

This is a 14-minute AMRAP relay race with 4 movements per round: 40ft Walking Lunges, 10/8 Calorie Bike, 20ft Lizard Crawl Push Up, and 20ft Bear Crawl. Breaking down each movement: Walking Lunges (40ft) take approximately 25-35 seconds depending on stride length and pace. The 10/8 Calorie Bike takes 12-20 seconds for males (10 cal) and 10-18 seconds for females (8 cal). Lizard Crawl Push Up (20ft) is a complex movement combining crawling with push-ups, taking 30-45 seconds. Bear Crawl (20ft) takes 15-25 seconds. Total round time ranges from 82-125 seconds fresh. Adding transitions (5-10 seconds between movements) brings round 1 to 97-165 seconds. Fatigue significantly impacts this workout - rounds 2-3 see 15-20% slower times, rounds 4-5 see 25-35% slower times, and rounds 6+ see 40-60% slower times due to the demanding nature of crawling movements and accumulated fatigue. The bike provides some recovery but grip and core fatigue from crawling movements creates significant carryover. Elite athletes (L10) complete 7+ rounds with efficient movement patterns and minimal rest. Average CrossFitters (L5) complete 4.8 rounds, struggling with the crawling movements and needing more recovery time. Beginners (L1) complete 2.5 rounds, often breaking up movements and taking extended rest periods. This workout has no direct anchor match but shares similarities with high-fatigue bodyweight workouts. The crawling movements create unique demands similar to Murph's bodyweight volume but in a shorter timeframe.

Modality Profile

4 out of 5 movements are gymnastics (Walking Lunge, Lizard Crawl, Push-Up, Bear Crawl) and 1 is monostructural (Bike). No weightlifting movements present.