Workout Description

Why This Workout Is Easy

This is primarily a warm-up/accessory workout with built-in progression and recovery. The split stance RDLs progress gradually from light to moderate weight (125/85 is manageable for most), with only 8 reps per leg. The 8-minute AMRAP allows self-pacing, and piked leg lifts are a basic core movement. The structure provides natural rest between rounds, and no movement significantly interferes with another. Most athletes can complete this as prescribed without major fatigue accumulation.

Training Focus

This workout develops the following fitness attributes:

• Flexibility (8/10): Split stance RDLs require excellent hip hinge mobility, hamstring flexibility, and ankle mobility for proper positioning and depth.
• Stamina (7/10): High volume split stance RDLs and piked leg lifts will challenge posterior chain and core muscular endurance throughout the AMRAP.
• Strength (6/10): Progressive loading from light to moderate to 125/85 lbs in split stance RDLs creates significant unilateral strength demands.
• Endurance (4/10): The 8-minute AMRAP provides moderate cardiovascular demand, but the strength-focused movements and manageable volume limit pure aerobic stress.
• Speed (3/10): Deliberate movement quality and pause positions prioritize control over rapid cycling, though AMRAP format encourages steady pacing.
• Power (2/10): Controlled tempo movements with pause positions and static holds minimize explosive power requirements throughout the workout.

Movements

• Toes-to-Bar
• V-Up
• Barbell Split-Stance RDL
• Supine Knees to Chest
• Hollow Hold

Benchmark Notes

This is an 8-minute AMRAP with two movements: 8/leg Barbell Split Stance RDLs at 125/85 lbs and 8 reps Piked Leg Lifts Over Spray Bottle. Each round totals 24 reps (16 RDLs + 8 piked leg lifts). Movement analysis: Split stance RDLs are unilateral strength movements requiring 2-3 seconds per rep when fresh, so 16 reps = 32-48 seconds. Piked leg lifts over spray bottle are core-intensive gymnastics movements requiring precise control, estimated at 3-4 seconds per rep, so 8 reps = 24-32 seconds. One complete round = 56-80 seconds when fresh. Fatigue considerations: Round 1-2 at baseline pace (60-70 sec/round), Round 3-4 with 15-20% slowdown due to posterior chain and core fatigue (70-85 sec/round), Round 5+ with 25-35% slowdown plus rest breaks (85-110 sec/round). Transitions between movements are minimal (same area, 3-5 seconds). Set breaking: RDLs likely done unbroken early, may break into 8+8 later. Piked leg lifts may break into 4+4 or smaller sets as core fatigues. Elite athletes (L9-L10) can maintain higher intensity and minimize rest, completing 5-6 rounds. Average CrossFitters (L5) complete 3-4 rounds with moderate pacing. Beginners (L1-L2) may struggle with the coordination and strength demands, completing 1-2 rounds with significant rest. No direct anchor match, but this follows AMRAP patterns similar to shorter Cindy variants. Final targets: L10: 6+ rounds, L5: 3.5 rounds, L1: 1.5 rounds.

Modality Profile

4 out of 5 movements are gymnastics (Supine Knees To Chest, Toes-to-Bar, Hollow, V-Up) while 1 movement is weightlifting (Barbell Split Stance RDL). This gives an 80/20 split between gymnastics and weightlifting.