Workout Description
AMRAP in 30 minutes of:
20 Box Step-Ups with a weighted backpack (24/20 in, 50/35 lb)
23 Burpees-Over-Backpack
19 Air Squats*
When 30 minutes have elapsed, complete at least one more set of 19 Air Squats together as a group.
Why This Workout Is Medium
A long 30-minute AMRAP with moderate movement complexity (burpees, step-ups, air squats) and steady, repeatable cycles. Work density is moderate due to the odd-object loading and high burpee volume, while the time domain is extended (30+ minutes), elevating the aerobic demand. Overall, it lands around Cindy-level difficulty but with heavier breathing and legs from the loaded step-ups.
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Thirty minutes of continuous movement with minimal rest drives aerobic capacity and breath control, especially through long sets of burpees and steady step-ups.
- Stamina (8/10): High total reps for legs and trunk under fatigue require sustained muscular output across many sets without significant breakdown in pace.
- Speed (4/10): Sustainable cadence beats sprinting. Quick transitions help, but the long time domain discourages high-speed cycling.
- Power (3/10): Movements are mostly cyclical and controlled. Limited need for explosive hip extension beyond efficient burpee turnover and strong step-ups.
- Strength (2/10): Loading is moderate via backpack step-ups; no maximal lifts or heavy barbells. Primary stress is volume, not maximal force production.
- Flexibility (2/10): Standard ranges of motion: squat depth, hip flexion to the box, and burpee standards. No extreme mobility positions are required.
Scaling Options
Scale to: 30/20 lb backpack and 20/16 in box • 15 Burpee Over Object each round • 20-minute AMRAP instead of 30
Scaling Explanation
Reducing load/height, burpee volume, or total duration preserves the intended steady-aerobic grind while matching the athlete’s current capacity.
Intended Stimulus
A steady grind with controlled breathing. Aim for unbroken air squats, smooth step-ups, and consistent burpee cadence. You should be able to talk in short phrases but never fully recover. The last 10 minutes feel uncomfortable yet sustainable. Finish with a composed group set of squats without redlining.
Coach Insight
Pace the first 10 minutes at about 80–85% effort, then hold that cadence. Small, consistent sets beat early surges.
The one tip: lock in a breathing rhythm on burpees and protect your step-up pace—don’t blow it up.
Common mistakes: sprinting round one, sloppy backpack setup, and letting squat depth or burpee standards slip when tired.
Benchmark Notes
Score is total rounds (and reps) completed in 30 minutes. Beginners aim for 3–5 rounds; intermediates 6–7.5; advanced 8+ rounds. The extra 19 air squats after time are for team finish and not included in the score. Pace early and keep transitions minimal.
Modality Profile
Most work is bodyweight gymnastics: burpees and air squats dominate the volume. The weighted box step-ups contribute a meaningful weightlifting component via an odd-object load. No pure monostructural element appears, but the workout feels monostructural due to sustained, repetitive movement.
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