Workout Description

Why This Workout Is Hard

The 20-minute AMRAP format with a weight vest creates significant cumulative fatigue. While the movements are basic, the vest makes burpees particularly taxing and affects pull-up capacity. The high-rep sit-ups (24) provide minimal recovery between the more demanding movements. The continuous nature without built-in rest periods, combined with the vest load, makes this a challenging workout for the average CrossFitter.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume bodyweight movements with added vest weight taxes local muscular endurance, especially core, pulling, and pushing muscle groups.
• Endurance (7/10): Twenty minutes of continuous work with a weight vest creates significant cardiovascular demand. The burpee-dominant nature drives heart rate and breathing.
• Speed (6/10): Quick transitions between movements and efficient burpee cycling are crucial for maximizing rounds in the time cap.
• Strength (4/10): Weight vest adds resistance to all movements, particularly challenging pull-up strength, but not maximal strength focused.
• Flexibility (3/10): Standard mobility required for pull-ups and burpees. Sit-ups and burpees need basic hip flexion and shoulder mobility.
• Power (2/10): While burpees have a power component, the workout emphasizes sustained output over explosive movements.

Movements

• Pull-Up
• Burpee
• Sit-Up

Scaling Options

Remove vest for beginners or those new to weighted workouts. Sub ring rows or banded pull-ups (2 bands max). Elevate hands on box/bench for burpees to reduce impact. Reduce to 4/8/16 rep scheme. For intermediate athletes, keep vest but reduce weight (14/10 lb) or alternate rounds with/without vest. Can also sub V-ups or AbMat sit-ups if needed for core control.

Scaling Explanation

Scale if unable to perform 5+ strict pull-ups, if burpees become sloppy with vest, or if unable to maintain hollow position in sit-ups. Goal is to keep moving with minimal breaks (no more than 5-10 seconds rest between movements). Athletes should be able to complete 6-8 rounds while maintaining proper range of motion. Prioritize consistent movement standards over round count. Scale load/volume to achieve intended stimulus of steady, moderate-intensity work with good form.

Intended Stimulus

Moderate-length oxidative conditioning workout (20 min) with added load stress from weight vest. Primary focus is on sustained power output and muscular endurance. The rep scheme creates a steady rhythm while the vest adds metabolic demand. Core-to-extremity movement pattern transitions test total body coordination under fatigue.

Coach Insight

Break up the pull-ups early (3-3 or 4-2) to avoid grip fatigue. Burpees should be steady but not rushed - the vest makes these more taxing. Sit-ups can be done in larger sets (12-12 or 8-8-8). Transition times are crucial - minimize rest but don't rush. Aim for 7-9 rounds for experienced athletes. The vest will amplify fatigue around minute 12-15 - be prepared to maintain movement standards as form deteriorates.

Benchmark Notes

Using Cindy (AMRAP 20: 5 pull-up, 10 push-up, 15 air squat) as primary anchor. This workout has similar time domain but fewer total reps per round and weighted vest. Per round breakdown: - 6 Pull-Ups: 12-15s with vest (2-2.5s/rep) - 11 Burpees: 44-55s with vest (4-5s/rep) - 24 Sit-Ups: 48-60s with vest (2-2.5s/rep) Total time per round: ~104-130s fresh state Fatigue factors: - Weight vest adds ~20% time to all movements - Pull-ups will deteriorate after round 8-10 - Burpees most affected by vest and fatigue Cindy anchor shows L10 = 25-30 rounds unweighted. With 20/14lb vest and longer rounds, reducing by ~35-40% for elite level. Target benchmarks: Men: L10: 18.5+ rounds L5: 12.5 rounds L1: 6.5 rounds Women: L10: 17.5+ rounds L5: 11.5 rounds L1: 5.5 rounds

Modality Profile

All three movements (Pull-Up, Burpee, Sit-Up) are bodyweight/gymnastics movements. Pull-ups and sit-ups are classic bodyweight exercises, while burpees are a compound bodyweight movement. With all movements falling under gymnastics category, the workout is 100% G.