Workout Description

Why This Workout Is Medium

This workout combines moderate volume with bodyweight movements in a 4-minute AMRAP format repeated 3 times with 1-minute rest. The 50ft runs provide brief recovery between sit-ups and push-ups, preventing complete fatigue accumulation. While push-ups will fatigue quickly, the short AMRAP windows and built-in rest periods make this manageable for average CrossFitters. The limiting factor is push-up capacity, not impossible volume or load.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume push-ups and sit-ups accumulate significant muscular endurance demands. AMRAP format forces athletes to maintain output despite fatigue across multiple rounds.
• Endurance (7/10): Four-minute AMRAP with continuous running and bodyweight movements demands sustained cardiovascular output. Three rounds with minimal rest intensifies aerobic demand throughout the workout.
• Speed (7/10): AMRAP format demands rapid movement cycling and minimal transition time. Quick transitions between running, sit-ups, and push-ups are critical for maximizing rounds.
• Power (4/10): Running sprints and explosive push-up reps introduce some power element. However, AMRAP pacing prioritizes sustained output over maximal explosiveness.
• Flexibility (3/10): Running and push-ups require basic shoulder and hip mobility. Sit-ups demand moderate spinal flexion range, but overall mobility demands remain minimal.
• Strength (2/10): Bodyweight-only movements with no external load. Push-ups and sit-ups test relative strength endurance rather than maximal force production capacity.

Movements

• Run
• Sit-Up
• Push-Up

Scaling Options

Runs: Reduce shuttle distance to 25ft if space is limited, or substitute a 200m run equivalent with a 30-second row or bike. Sit-ups: Reduce to 15 reps, or substitute anchored sit-ups or AbMat crunches for athletes with lower back sensitivity. Push-ups: Sub knee push-ups to maintain volume and stimulus, or elevate hands on a box to reduce load. Athletes who struggle with standard push-ups should target at least 5-10 reps per round at their scaling option.

Scaling Explanation

Scale if you cannot complete the run and sit-ups within roughly 2.5 to 3 minutes, leaving less than 60-90 seconds for push-ups. The push-up max effort is the intended payoff of this workout — if you never get there, the stimulus is lost. Prioritize intensity over rep count; a shorter run or fewer sit-ups that allows consistent, quality push-up sets is always the better choice. Athletes should finish each 4-minute round having done meaningful push-up work — aim for at least 10 or more per round regardless of scaling level.

Intended Stimulus

This is a moderate-to-high intensity interval workout targeting muscular endurance and aerobic capacity. Each 4-minute AMRAP is a hard, sustained effort — expect to be breathing heavy and feeling your chest and core fatigue. The format combines short sprint bursts with bodyweight volume, making this a conditioning piece with a muscular endurance twist. The 'Max Push Ups' at the end of each round is the money maker — it rewards athletes who pace the run and sit-ups smartly. Primary challenge is conditioning layered with local muscular fatigue in the upper body and core.

Coach Insight

The goal is to complete the 500ft total run and 20 sit-ups as efficiently as possible to buy yourself maximum time on push-ups each round. Keep the runs controlled — these are 50ft shuttles, not all-out sprints — smooth acceleration and quick turns will save more energy than raw speed. On sit-ups, stay rhythmic and avoid going to failure; a steady pace of 1 rep per second is sustainable. For push-ups, get into your max set immediately after sit-ups while you're still fresh. Break push-ups before form breaks down — consider sets of 10, then 5s, rather than grinding ugly reps. Track your push-up score each round and aim to maintain or improve. Common mistake: going too hard on the run and arriving at sit-ups gassed, leaving nothing for push-ups. Transitions between movements should be near-zero — no standing around.

Benchmark Notes

Push-up capacity under accumulated fatigue is the primary limiter; the 10x50ft shuttle run (~1:30-1:45 for L5) and 20 sit-ups (~35s) consume roughly half the 4-min window, leaving ~1:45 for max push-ups per set. L5 targets ~20-25 reps in set 1, dropping each round, totaling ~65 reps across all three sets.

Modality Profile

Three unique movements: Run (Monostructural), Sit-Up (Gymnastics), Push-Up (Gymnastics). Two gymnastics movements out of three total movements = 67%. One monostructural movement out of three = 33%. No weightlifting movements.