Workout Description

Why This Workout Is Medium

Five 5-minute AMRAPs with built-in rest keep intensity steady but avoid a full redline. Work density is moderate because much of the volume is bodyweight or light-to-moderate loading, with only brief heavy lifting exposure. Movement complexity averages out (snatch and Turkish get-up raise it, but push-ups and row lower it). Over a long 29-minute domain, this maps to a solid Medium challenge.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High total repetitions across mixed patterns challenge local muscular endurance, especially posterior chain, pressing, and midline through repeated sets and transitions.
• Endurance (6/10): Five 5-minute work sets with short rests create a sustained aerobic demand. Burpees and the finishing row drive breathing hard, but the intervals prevent a pure long slow cardio feel.
• Power (5/10): Snatches and box jumps require explosive hip extension, and the row rewards powerful strokes. However, much of the work is steady, not all-out power.
• Speed (5/10): Intent is brisk cycling with quick transitions. Pace must be controlled to avoid blow-ups on burpees and push-ups, so it’s not a pure sprint.
• Strength (4/10): Deadlifts, snatches, and TGUs require strength, but loads are moderate and performed for reps, not near-max efforts. Strength matters most for safe, efficient cycling.
• Flexibility (4/10): TGUs and snatches demand shoulder stability and mobility plus hip and thoracic range. Box jumps also require adequate ankle mobility for safe landings.

Movements

• Push-Up
• Burpee
• Snatch
• Deadlift
• Turkish Get-Up
• Box Jump
• Row

Scaling Options

Scale to: 115/75 lb deadlift, 55/35 lb snatch, 25/15 lb DB TGU • 20/16 in box or step-ups • Incline or knee push-ups and up-downs instead of burpees

Scaling Explanation

These options maintain the intent—steady effort and good mechanics—by reducing load and skill while preserving movement patterns and pacing stimulus.

Intended Stimulus

Sustained, repeatable efforts with smart pacing. Each 5-minute AMRAP should feel challenging but controlled—breathing heavy, not frantic. Move well on deadlifts and TGUs, then push the pace on the snatch/push-up couplet and finish with a hard, consistent row. Aim for quick transitions and minimal rest, preserving quality of movement under fatigue.

Coach Insight

Treat each 5-minute block like a controlled push: 85–90% effort with a steady cadence, then use the minute rest to reset. The one thing: Protect positions—brace on deadlifts and TGUs so you can attack later pieces without back fatigue. Avoid sprinting the opening burpees, letting TGUs get sloppy, or rushing snatches. Quick transitions beat big but unsustainable sets.

Benchmark Notes

Your score is total reps/calories added across all five AMRAPs. Hit the middle levels by keeping steady burpees, 5–6 rounds on the couplets, controlled TGUs, and a strong row finish. Advance by tighter transitions, unbroken sets, and maintaining form as fatigue builds.

Modality Profile

Time is evenly split across five 5-minute pieces. One is pure gymnastics (burpees), one is pure monostructural (row), two are mixed couplets splitting gymnastics and weightlifting, and one is pure weightlifting (Turkish get-up). That yields roughly 40% gymnastics, 20% monostructural, and 40% weightlifting.

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