Workout Description

Why This Workout Is Hard

While the movements are all bodyweight and relatively simple, the 19-minute AMRAP format creates sustained work with no built-in rest. Wall walks require some strength and coordination but are manageable at only 4 reps. The jumping variations and increasing rep scheme create a moderate cardiovascular challenge, but the movements don't significantly interfere with each other, allowing consistent pacing throughout.

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): 19-minute AMRAP format with high-rep bodyweight movements creates sustained cardiovascular demand, especially with the jumping variations keeping heart rate elevated throughout.
• Speed (7/10): Quick transitions between movements and fast cycling of jumping movements are key to maximizing rounds in the AMRAP format.
• Stamina (6/10): Moderate volume of bodyweight movements tests local muscular endurance, particularly in legs and shoulders through wall walks and jumping movements.
• Flexibility (4/10): Wall walks require good shoulder mobility and thoracic extension. Other movements need basic ROM for squats and hip flexion.
• Power (3/10): Jumping air squats and jumping jacks add modest power elements, but movements are more endurance-focused than explosive.
• Strength (2/10): Primarily bodyweight movements with minimal strength demands. Wall walks provide some shoulder loading but not maximal strength challenge.

Movements

• Wall Walk
• Jumping Squat
• Mountain Climber
• Jumping Jack

Scaling Options

Wall Walks: Reduce range of motion (walk up to waist height), or substitute bear crawls or inchworm walks. Jumping Squats: Regular air squats or box step-ups. Mountain Climbers: Slow pace, reduce count to 16, or do from elevated surface. Jumping Jacks: Step out one leg at a time, reduce count to 20. Time Domain: Can reduce to 12-15 minutes for beginners while maintaining movement standards.

Scaling Explanation

Scale if unable to maintain proper plank position during mountain climbers, struggling with wall walk shoulder strength/stability, or if breathing becomes severely labored before 10 minutes. Priority is maintaining steady movement with good form throughout - intensity should allow completion of at least 6-8 rounds. Target effort is 7/10 - should be able to speak in short sentences. Scale up volume for elite athletes who can maintain high intensity past 12 rounds.

Intended Stimulus

Moderate-length oxidative workout (19 minutes) with bodyweight movements designed to build aerobic capacity and muscular endurance. The workout combines skill/coordination (wall walks), lower body power (jumping squats), core stability (mountain climbers), and general conditioning (jumping jacks). Primary challenge is maintaining consistent movement patterns while managing breathing and fatigue.

Coach Insight

Break this into sustainable chunks - consider 2-3 sets of wall walks, unbroken jumping squats, 8-8-8 mountain climbers, and steady jumping jacks. Wall walks should be deliberate and controlled - don't rush these. Keep jumping squats at consistent height. Mountain climbers should maintain plank position without sagging. Breathing rhythm is crucial - establish pattern during jumping jacks to recover. Common mistake is rushing early rounds then hitting severe fatigue around 12-15 minutes.

Benchmark Notes

Analysis based on Cindy (AMRAP 20: 5 pull-up, 10 push-up, 15 air squat) as closest anchor, but scaled for: 1. Shorter time domain (19 min vs 20 min) 2. Simpler movements (no pull-ups) 3. Similar total work per round Per-round breakdown: - Wall walks: 4 reps × 8s = 32s - Jumping air squats: 14 reps × 1.5s = 21s - Mountain climbers: 24 reps × 1s = 24s - Jumping jacks: 34 reps × 1s = 34s Base round time: ~111s (1:51) plus transitions Add 3-5s transitions between movements Total round time: ~125s (2:05) fresh Fatigue multipliers: - Rounds 1-3: 1.0x - Rounds 4-6: 1.1x - Rounds 7-9: 1.2x - Rounds 10+: 1.3x Cindy anchor shows L10 = 25-30 rounds in 20 min Adjusting for: - 95% time (19/20) - Easier movement pattern (~85% difficulty) - Similar work volume per round Projected targets: L10: 12-13 rounds L5: 8-9 rounds L1: 4-5 rounds Final targets align with typical AMRAP level distribution of 8-15% spread between levels.

Modality Profile

All movements (Wall Walk, Jumping Squat, Mountain Climber, Jumping Jack) are bodyweight/gymnastics movements requiring no external load or cyclical cardio patterns. Wall Walk is a gymnastics skill, Jumping Squat is a bodyweight variation of squat, Mountain Climber is a bodyweight movement, and Jumping Jack is a bodyweight coordination movement.