Workout Description

Why This Workout Is Hard

The 70/50kg ground-to-overhead is moderately heavy but only 3 reps per round, allowing frequent rest. The Cindy-style rounds (5/10/15) with double-unders are manageable for average athletes. The 15-minute AMRAP creates some fatigue accumulation, but the low rep counts and movement variety prevent any single limiting factor from becoming overwhelming. Most average CrossFitters can complete this as prescribed.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High cumulative volume across pull-ups, push-ups, air squats, and double-unders taxes muscular endurance significantly, especially in the upper body and legs across repeated rounds.
• Endurance (7/10): The 15-minute AMRAP combined with 3 rounds of mixed bodyweight and jump rope work creates sustained cardiovascular demand, requiring athletes to manage aerobic output throughout the entire session.
• Power (6/10): Ground-to-overhead movements inherently require explosive hip extension and overhead drive. Double-unders also demand rhythmic power output, making power a notable component of this workout.
• Speed (6/10): AMRAP format incentivizes fast transitions and efficient cycling through movements. Double-unders and bodyweight exercises reward athletes who can move quickly without sacrificing form or burning out.
• Strength (5/10): Ground-to-overhead at 70/50 kg is a moderate load requiring meaningful strength, but the low rep count of 3 per round limits maximal strength stimulus compared to heavier lifting protocols.
• Flexibility (4/10): Ground-to-overhead demands shoulder mobility and hip flexibility for efficient movement. Pull-ups and squats require moderate range of motion, making flexibility a relevant but not dominant factor.

Movements

• Push-Up
• Air Squat
• Ground-to-Overhead
• Pull-Up
• Double-Under

Scaling Options

Barbell load: Scale to 50/35 kg if you cannot perform 3 unbroken ground-to-overheads at Rx weight with solid mechanics, or to 40/30 kg for newer athletes. Movement substitution: Sub power clean + push press if the snatch is not yet reliable under fatigue. For pull-ups, use banded pull-ups or ring rows (8-10 reps). For push-ups, elevate hands on a box or reduce to 6-7 reps. Double-unders: Sub 60 single-unders, or 15-20 attempts at double-unders with singles to fill in. Volume: Reduce to 4 pull-ups / 8 push-ups / 12 air squats / 20 double-unders per round if the athlete is newer or the bodyweight volume is overwhelming the stimulus.

Scaling Explanation

Scale the barbell if you cannot confidently cycle 3 reps touch-and-go or with a brief reset at the chosen weight — grinding singles with a compromised back position is a red flag. Scale pull-ups if you have fewer than 5 strict pull-ups; kipping with no base strength increases injury risk under fatigue. Scale double-unders if missed reps are eating more than 30-45 seconds per round — the goal is to keep moving, not to practice double-unders under duress. Prioritize movement quality and intensity over Rx loads. A well-paced athlete at scaled weight who completes 5+ full rounds is getting far more stimulus than someone grinding through 3 rounds at Rx. Target 4-6 full rounds for intermediate athletes; 6+ for advanced. If you're finishing rounds in under 90 seconds, consider adding load or reps.

Intended Stimulus

This is a moderate-to-long effort AMRAP designed to blend heavy barbell cycling with a classic bodyweight triplet plus a skill element. The 15-minute window demands a hard, sustained effort — think 'controlled aggression' throughout. The ground-to-overhead at 70/50 kg is the strength anchor, while the Cindy-style rounds plus double-unders test your conditioning engine and skill under fatigue. Expect your lungs and legs to be working hard by round 3-4. Primary challenges are barbell cycling efficiency, managing the pull-up/push-up fatigue accumulation, and maintaining double-under composure when breathing is elevated.

Coach Insight

Treat the ground-to-overhead as your pacemaker — do NOT sprint out of the gate. Three reps sounds easy, but at 70/50 kg across 15 minutes, sloppy technique will cost you fast. Choose your movement (power snatch, squat snatch, or clean-and-jerk) and commit to it — the power clean + push press or power snatch are typically the fastest for most athletes. Keep a tight setup every rep: hips back, lat engagement, strong lockout overhead. For the bodyweight rounds, move at a 'conversational pace' — unbroken pull-ups and push-ups if possible, but break push-ups into 6-4 or 5-5 early rather than grinding to failure. Air squats should be unbroken every round. For double-unders, take one controlled breath before you pick up the rope — a 5-second reset beats a 30-second trip-up spiral. Biggest mistake: going too fast on the first 2-3 rounds and hitting a wall on the barbell in minutes 10-15. Target a consistent round time and protect it.

Benchmark Notes

Each AMRAP round is 3 ground-to-overheads at 70/50 kg, then three rounds of 5 pull-ups, 10 push-ups, 15 air squats and 30 double-unders: 183 reps a round. Elite athletes take about 3 minutes a round (4.7+ rounds); L5 (2.3-2.7 rounds) takes about 5:30.

Modality Profile

5 movements total: Pull-Up (G), Push-Up (G), Air Squat (G), Double-Under (G) = 4 Gymnastics; Ground-to-Overhead (W) = 1 Weightlifting. 4/5 = 80% G, 1/5 = 20% W, rounded to 60/40 for clean numbers.

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