Workout Description

Why This Workout Is Easy

This workout uses only bodyweight movements with moderate volume spread across 16 minutes. The row/bike provides active recovery between movement sets, and 8 reps of push-ups and air squats are manageable for most athletes. The AMRAP format allows self-pacing without forced intensity. While 16 minutes creates some aerobic demand, the low skill requirements and built-in recovery make this accessible to average CrossFitters without scaling.

Benchmark Times for Easy Does It (30:00 - 50:00)

• Elite: <0:18.5
• Advanced: 0:17-0:15.5
• Intermediate: 0:14-0:12.5
• Beginner: >0:6.5

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of push-ups and air squats over 16 minutes will heavily tax upper body and leg muscular endurance.
• Endurance (7/10): A 16-minute AMRAP with continuous rowing/biking and bodyweight movements creates significant cardiovascular demand and tests aerobic capacity throughout.
• Speed (6/10): Fast transitions between movements and maintaining cycling pace are crucial for maximizing rounds in this AMRAP format.
• Flexibility (3/10): Rowing requires hip hinge mobility, push-ups need shoulder range, and air squats demand ankle and hip flexibility.
• Strength (2/10): Primarily bodyweight movements with minimal external load; tests strength endurance rather than maximal force production.
• Power (2/10): Rowing has some power component, but the sustained nature and bodyweight movements minimize explosive demands.

Movements

• Air Bike
• Push-Up
• Air Squat
• Row

Benchmark Notes

This is a 16-minute AMRAP with 300m row/28-22 cal bike, 8 push-ups, and 8 air squats. I'll use Cindy (AMRAP 20: 5 pull-ups + 10 push-ups + 15 air squats) as my primary anchor, adjusting for the shorter time domain and different movement pattern. Cindy benchmarks: L10 25-30 rounds, L5 15-18 rounds, L1 6-8 rounds over 20 minutes. Movement breakdown per round: 300m row takes 60-75 sec for elite, 75-90 sec intermediate, 90-120 sec recreational. 8 push-ups take 8-12 sec fresh, scaling to 12-20 sec with fatigue. 8 air squats take 8-12 sec fresh, scaling to 10-15 sec with fatigue. Transitions add 3-8 sec between movements. Round 1: 80-95 sec total. Round 2-3: 85-105 sec (slight fatigue). Round 4-6: 90-115 sec (moderate fatigue). Round 7+: 95-125 sec (significant fatigue, more rest needed). Elite athletes (L9-L10) complete rounds in 80-90 sec average, achieving 18-20 rounds in 16 minutes. Intermediate (L5-L6) average 95-105 sec per round, achieving 12-14 rounds. Beginners (L1-L2) average 115-140 sec per round, achieving 6-8 rounds. The cardio component makes this more demanding than Cindy's bodyweight-only format, so I'm scaling down from Cindy's 20-minute benchmarks proportionally (16/20 = 0.8x) and accounting for the rowing intensity. Final targets: L10: 19+ rounds, L5: 12.5 rounds, L1: 6.5 rounds.

Modality Profile

4 movements total: Row and Bike are monostructural cardio (2 movements), Push-Up and Air Squat are bodyweight gymnastics movements (2 movements). No weightlifting movements present. 50/50 split between Gymnastics and Monostructural.