Workout Description

Why This Workout Is Medium

The 1-mile run provides a moderate aerobic challenge but allows recovery before the AMRAP. The bodyweight movements (pull-ups, push-ups) combined with light wall balls create manageable fatigue accumulation. While the AMRAP format is continuous, the rep scheme allows natural breaking points and the movements don't severely interfere with each other. Most average CrossFitters can complete this as prescribed with steady pacing.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): One mile run plus continuous AMRAP creates significant cardiovascular demand, testing aerobic capacity throughout the 14-minute time domain.
• Stamina (7/10): High-rep AMRAP of pull-ups, push-ups, and wall balls after running will heavily tax upper body and leg muscular endurance.
• Speed (6/10): Fast mile pace and quick AMRAP cycling are crucial for maximizing rounds within the 14-minute cap.
• Power (4/10): Wall balls provide explosive hip extension component, but overall workout emphasizes sustained output over explosive bursts.
• Strength (3/10): Primarily bodyweight movements with moderate wall ball load; tests strength endurance rather than maximal force production.
• Flexibility (3/10): Wall balls require overhead mobility, pull-ups need shoulder range, but overall mobility demands are moderate for these basic movements.

Movements

• Run
• Pull-Up
• Push-Up
• Wall Ball

Benchmark Notes

This workout combines a 1-mile run with an AMRAP of 5 pull-ups, 10 push-ups, and 15 wall balls (20/14) in the remaining time from a 14-minute cap. I'll analyze this by breaking down the components and referencing the Cindy benchmark (AMRAP 20: 5 pull-ups + 10 push-ups + 15 air squats) as the closest anchor. First, the 1-mile run component: Elite athletes (L10) complete 1 mile in 270-300 seconds (4:30-5:00), intermediate athletes (L5) in 390-420 seconds (6:30-7:00), and beginners (L1) in 600-720 seconds (10:00-12:00). This leaves varying amounts of time for the AMRAP portion. For L10 athletes: 14 minutes (840 sec) - 285 sec run = 555 sec remaining for AMRAP. For L5 athletes: 840 sec - 405 sec run = 435 sec remaining. For L1 athletes: 840 sec - 660 sec run = 180 sec remaining. The AMRAP portion consists of 30 total reps per round (5+10+15). Wall balls are significantly more demanding than air squats from the Cindy benchmark, requiring about 2.5-3 seconds per rep versus 1-1.5 seconds for air squats. This makes each round take approximately 90-120 seconds for elite athletes versus 60-75 seconds in Cindy. Accounting for fatigue and the demanding wall ball component, elite athletes can complete about 5-6 rounds in their remaining 9+ minutes, intermediate athletes about 3-4 rounds in their 7+ minutes, and beginners about 1-2 rounds in their 3 minutes. The wall ball substitution for air squats creates a significant metabolic demand increase, making this considerably harder than standard Cindy. Final targets: L10: 10-11 rounds, L5: 6-7 rounds, L1: 2-3 rounds.