Workout Description

Why This Workout Is Medium

This workout combines moderate-intensity movements with manageable loads for the average CrossFitter. The 12-minute AMRAP allows natural pacing and brief recovery between rounds. Box jumps provide leg fatigue but aren't overly demanding, DB power snatches at 50/35 are accessible weights, and 9 calories on the bike offers active recovery. The movements don't significantly interfere with each other, and the rep scheme prevents excessive fatigue accumulation in any single pattern.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Box jumps and DB power snatches are both explosive movements requiring rapid force production, making this a power-dominant workout despite the endurance format.
• Endurance (7/10): A 12-minute AMRAP with continuous cycling through three movements creates significant cardiovascular demand, especially with the calorie bike component driving heart rate up.
• Speed (7/10): Fast transitions between three distinct movement patterns and maintaining high cycling speed throughout the 12-minute window are crucial for maximizing rounds.
• Stamina (6/10): Moderate rep ranges repeated over 12 minutes will test muscular endurance, particularly in the shoulders from DB snatches and legs from box jumps.
• Flexibility (5/10): DB power snatches require good overhead mobility and hip flexibility, while box jumps demand ankle and hip mobility for safe landing mechanics.
• Strength (4/10): 50/35lb dumbbell snatches provide moderate loading, while box jumps and bike are primarily bodyweight with some resistance from the bike flywheel.

Movements

• Air Bike
• Dumbbell Snatch
• Box Jump

Benchmark Notes

This 12-minute AMRAP with 3 box jumps (24/20), 6 alternating DB power snatch (50/35), and 9 calorie bike creates a round of 18 total reps. I'll analyze this by breaking down each movement and applying fatigue over the 12-minute duration. Movement Analysis: - Box Jump (24/20): 1.5-2 sec per rep when fresh, 3 reps = 4.5-6 sec - DB Power Snatch (50/35): 2-3 sec per rep, 6 alternating = 12-18 sec - Calorie Bike: Typically 1.2-1.8 sec per calorie, 9 calories = 11-16 sec - Transitions: 3-5 sec between movements Fresh round time: 30-45 seconds for elite, 45-65 seconds for intermediate, 60-90 seconds for beginners. Fatigue Application: - Rounds 1-3: Minimal fatigue (1.0x multiplier) - Rounds 4-6: Light fatigue (1.1x multiplier) - Rounds 7-9: Moderate fatigue (1.2x multiplier) - Rounds 10-12: Heavy fatigue (1.3-1.4x multiplier) - Rounds 13+: Severe fatigue (1.5x+ multiplier) The bike calories will be the primary limiting factor as athletes fatigue, with power output declining significantly in later rounds. Box jumps may require step-downs to manage fatigue. DB snatches will slow as grip and shoulders fatigue. Cross-referencing with Cindy (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat): - Cindy L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds - This workout is shorter (12 vs 20 min) but more metabolically demanding due to bike calories - Scaling from Cindy: expect roughly 60% of Cindy's rounds due to time difference and higher intensity Final Targets: - L10 (Elite): 13+ rounds - exceptional bike power and movement efficiency - L5 (Average): 9 rounds - steady pace with manageable fatigue - L1 (Beginner): 5 rounds - significant breaks needed, especially on bike

Modality Profile

Three movements across all modalities: Box Jump (Gymnastics - bodyweight), Bike (Monostructural - cyclical cardio), Dumbbell Power Snatch (Weightlifting - external load). Equal distribution with slight rounding to Weightlifting.