Workout Description

Why This Workout Is Medium

While the movements are all bodyweight and fundamental, the 20-minute AMRAP format creates sustained work. The random card draw adds mental variety and natural micro-breaks between sets. Rep schemes are moderate (1-13), and movements don't significantly interfere with each other. The average CrossFitter can maintain steady effort without reaching severe fatigue, though the length challenges endurance.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Random card draws can create high-volume clusters of similar movements, requiring substantial muscular endurance in push-ups, lunges, and core work.
• Endurance (7/10): The 20-minute AMRAP format with continuous movement creates significant cardiovascular demand, especially with burpees and jump lunges in the movement pool.
• Speed (6/10): Quick transitions between movements and fast card draws are important. The random nature requires adaptability in movement speed.
• Power (5/10): Jump lunges and burpees introduce explosive elements, but they're balanced with slower bodyweight movements like push-ups and sit-ups.
• Flexibility (4/10): Jump lunges and air squats require decent hip mobility, while burpees demand general movement competency across multiple positions.
• Strength (2/10): Exclusively bodyweight movements with moderate rep schemes. No external load means minimal absolute strength demands.

Movements

• Push-Up
• Sit-Up
• Air Squat
• Burpee

Scaling Options

Push-ups: Elevate hands on box/bench or do from knees. Jump lunges: Regular alternating lunges or split squats. Sit-ups: Crunches or V-ups. Air squats: Reduce depth or use support. Burpees: Step-out version or remove jump. For volume, scale face cards (J/Q/K) to 8 reps maximum. Consider 15-minute time domain for beginners. Can also use only number cards (2-10) to reduce complexity and intensity.

Scaling Explanation

Scale if unable to maintain proper form on 10+ unbroken reps of any movement, especially push-ups and burpees. Priority is maintaining consistent movement quality throughout all 20 minutes. Athletes should be able to speak in short sentences during workout (aerobic zone). Target is steady movement with minimal extended breaks. Scale to allow 8-12 cards drawn per round with good form. Success is measured by consistent work rate, not total rounds.

Intended Stimulus

Moderate-length oxidative workout (20 minutes) with random intervals of varying intensity. Primary focus is aerobic capacity with bursts of muscular endurance work. Mental challenge comes from adapting to unknown rep schemes and maintaining consistent effort despite uncertainty. The varied movements target full body conditioning while preventing excessive fatigue in any single movement pattern.

Coach Insight

Start at a sustainable pace - you don't know what cards are coming. When drawing high cards (10+), break reps into 2-3 sets to maintain quality movement. Quick transitions between movements are key, but don't rush card selection. Keep a steady rhythm on lower rep cards. For push-ups, maintain a tight plank and full range of motion. Jump lunges should be controlled with soft landings. Track rounds completed to gauge pacing. Most athletes will slow significantly in final 5 minutes - plan accordingly.

Benchmark Notes

This workout is most similar to Cindy in format (20 min AMRAP) but with randomized movements. Analysis: 1. Movement time estimates: - Push-ups: 1-1.5s/rep - Jump lunges: 2s/rep - Sit-ups: 1.5s/rep - Air squats: 1-1.5s/rep - Burpees (jokers): 3-4s/rep 2. Card drawing adds ~2-3s transition between movements 3. Average rep scheme analysis: - Mean card value is 7.7 reps (2-10 numerical cards + face cards) - Jokers (15 burpees) appear ~4% of draws 4. Using Cindy as anchor (L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds): - Cindy has fixed 30 reps per round - This workout averages ~8 reps per card draw - Elite athletes should complete ~45-50 card draws in 20 min - L10 target: ~360 total reps (equivalent to 27-28 Cindy rounds) - L5 target: ~240 total reps (equivalent to 16-17 Cindy rounds) - L1 target: ~120 total reps (equivalent to 7-8 Cindy rounds) Recap: L10 (Elite): 360+ reps L5 (Intermediate): 240 reps L1 (Beginner): 120 reps

Modality Profile

All movements (Push-Up, Jump Lunge, Sit-Up, Air Squat, Burpee) are bodyweight/gymnastics movements. Push-ups, lunges, sit-ups, air squats, and burpees are all classified under gymnastics modality as they require no external load and are bodyweight-based movements.