Workout Description

Why This Workout Is Medium

While each movement in isolation is manageable, the 8-minute AMRAP creates moderate shoulder/pressing fatigue accumulation through the descending rep scheme. However, the light barbell loads and relatively low reps per round allow for natural breaks between movements. The average CrossFitter can maintain a steady pace without hitting complete failure in any movement pattern.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of upper body pushing movements (dips, press, thrusters, push-ups) creates significant local muscular endurance demands in shoulders and triceps.
• Speed (7/10): Short time domain and decreasing rep scheme encourages quick transitions and fast cycling of movements to maximize rounds.
• Flexibility (6/10): Ring dips and thrusters demand good shoulder mobility and thoracic extension. Front rack position requires wrist and elbow flexibility.
• Endurance (5/10): 8-minute AMRAP creates moderate cardiovascular demand through continuous movement, but short duration limits pure endurance challenge. Upper body focus creates local muscle fatigue.
• Strength (4/10): Light-moderate loads in strict press and thrusters, plus bodyweight dips require decent strength foundation but aren't maximal loads.
• Power (3/10): Thrusters and KB high pulls have power component, but most movements are strength-endurance focused rather than explosive.

Movements

• Ring Dip
• Strict Press
• Thruster
• Push-Up
• Kettlebell Sumo Deadlift High Pull

Scaling Options

Ring Dips: Box dips, band-assisted dips, or negative dips (4-6 count) Strict Press: Reduce to 15/10kg bar or dumbbells Thrusters: Front rack holds with push press, or reduce to 15/10kg Push-Ups: Elevated surface or knee push-ups KSDLHP: Reduce to 16/12kg KB or substitute KB deadlift with upright row Volume: Reduce to 8-6-4-4-2 rep scheme if needed

Scaling Explanation

Scale if unable to perform 5+ unbroken ring dips, struggle with strict press technique under fatigue, or cannot maintain full range of motion in thrusters. Priority is maintaining quality shoulder pressing mechanics and full range of motion. Athletes should finish 3+ rounds while keeping rest periods under 15 seconds between movements. Scale load or movement complexity before reducing working time.

Intended Stimulus

Moderate-intensity glycolytic workout targeting upper body pushing capacity and shoulder endurance. 8-minute time domain creates urgency while allowing quality movement. Primary challenge is maintaining shoulder stability and pressing power across varied movements. Expect 3-5 rounds for experienced athletes.

Coach Insight

Break ring dips into sets of 4-6 early to preserve shoulder stability. Quick but controlled transitions between movements. Maintain vertical barbell path on strict press - avoid excessive back arch. For thrusters, establish consistent front rack and stand fully between reps. Consider 7-5 on ring dips, 5-5 on strict press, unbroken on remaining movements. Rest 2-3 breaths between movements rather than during.

Benchmark Notes

Analysis based on 8-minute AMRAP with gymnastics and light barbell work: Movement breakdown per round: - Ring Dips (12): 24-30s (2-2.5s/rep) - Strict Press (10): 25-30s (2.5-3s/rep at light load) - Thrusters (8): 16-20s (2-2.5s/rep at light load) - Push-Ups (6): 9-12s (1.5-2s/rep) - KB SDHP (4): 8-10s (2-2.5s/rep) Base round time: 82-102 seconds fresh Transitions: ~3-5s between movements Total round time: ~95-115 seconds fresh Most similar to Cindy in structure (multi-movement AMRAP), but with more demanding gymnastics (ring dips vs pull-ups) and additional barbell work. Using Cindy as anchor (L10: 25-30 rounds in 20min) and scaling for: - 8min vs 20min duration (0.4x) - Higher complexity movements (+15%) - Heavier loading (+10%) Projected L10 performance: 5.8-6.2 rounds L5 (median): 4.0-4.4 rounds L1 (scaled): 2.0-2.4 rounds Female adjustments: - Ring dips typically 15% slower - Strict press/thruster slightly more challenging at prescribed weight - Overall 10-15% fewer rounds Final targets (M/F): L10: 6.0/5.6 rounds L5: 4.2/3.8 rounds L1: 2.2/1.8 rounds

Modality Profile

Of the 5 movements: Ring Dip and Push-Up are gymnastics (2 movements = 40%); Strict Press, Thruster, and KB Sumo DL High Pull are weightlifting (3 movements = 60%); No monostructural movements present (0%)