Workout Description

Why This Workout Is Hard

This 20-minute AMRAP combines high-volume bodyweight movements (275 total reps per round) with significant leg fatigue accumulation. The jumping lunges and jump squats create cumulative lower body burn, while the continuous nature prevents real recovery. The plank jacks and mountain climbers maintain core/shoulder fatigue throughout. Most athletes will slow significantly after 2-3 rounds due to the sustained jumping volume.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Very high rep scheme (275 total reps per round) challenges muscular endurance, particularly in the core and legs through continuous movement.
• Endurance (8/10): Twenty minutes of continuous high-rep bodyweight movements creates significant cardiovascular demand, especially with the jumping variations taxing the heart and lungs substantially.
• Speed (8/10): Fast cycling of bodyweight movements and quick transitions between exercises are crucial for maximizing rounds in the time cap.
• Power (7/10): Multiple jumping movements (lunges, squats) and quick transitions in mountain climbers and plank jacks demand significant power output.
• Flexibility (4/10): Jumping lunges and V-ups require moderate hip mobility and core control, but movements are within normal range of motion.
• Strength (2/10): Exclusively bodyweight movements with no external load, focusing more on endurance than strength development.

Movements

• Mountain Climber
• Jumping Lunge
• V-Up
• Jump Squat

Scaling Options

Mountain Climbers: Reduce to 50 reps or do from box/wall Jumping Lunges: Walking lunges or split squats (30 total) V-ups: Reduce to 15 reps, sub knee tucks or anchored sit-ups Jump Squats: Regular air squats (35 reps) Plank Jacks: Mountain climbers or hold plank with shoulder taps (50 reps) For beginners: Cut all volumes by 50% and substitute all jumping movements

Scaling Explanation

Scale if you cannot maintain proper jumping mechanics for 20+ reps, experience knee pain during jumping, or cannot perform v-ups with good form. Priority is maintaining safe movement patterns throughout - intensity should allow completion of at least 2 full rounds. Scale volume or impact if heart rate becomes unmanageable or if you cannot recover between rounds. Target effort should feel sustainable for full 20 minutes at 7-8/10 RPE.

Intended Stimulus

Moderate-length (20 min) oxidative conditioning workout with high-volume bodyweight movements. Primary focus is lower body power endurance and core stability under fatigue. The workout targets the aerobic system while introducing glycolytic spikes during the jumping movements. Mental challenge comes from managing leg fatigue and maintaining core engagement across high rep counts.

Coach Insight

Break up the jumping movements early to preserve leg power - suggest 25/25 for jumping lunges and jump squats. Mountain climbers and plank jacks can be done in sets of 25-30 with quick breaks. For v-ups, sets of 8-10 with tight form will prevent lower back strain. Key is maintaining consistent movement speed rather than sprinting and burning out. Watch for form degradation in jumping movements as fatigue sets in. Aim to complete 2-3 full rounds.

Benchmark Notes

This 20-min AMRAP is most similar to Cindy in format and time domain, though with bodyweight movements only. Analysis: Per round breakdown (fresh state): - 75 mountain climbers: ~45 sec (0.6s/rep) - 50 jumping lunges: ~50 sec (1s/rep) - 25 v-ups: ~38 sec (1.5s/rep) - 50 jump squats: ~50 sec (1s/rep) - 75 plank jacks: ~45 sec (0.6s/rep) Base round time: ~228 sec (3:48) fresh Fatigue factors: - All movements are leg-dominant, expect significant fatigue - Core fatigue from v-ups and plank position - Cardiovascular demand very high Round progression: - Round 1: 228 sec - Round 2: 250 sec (1.1x fatigue) - Round 3: 275 sec (1.2x fatigue) - Round 4: 300 sec (1.3x fatigue) - Round 5+: 320+ sec (1.4x+ fatigue) Using Cindy as anchor (20-min AMRAP): - Elite (L10): 7+ rounds - Intermediate (L5): 4-5 rounds - Beginner (L1): 2-3 rounds Slightly lower than Cindy due to higher volume per round and more leg fatigue. Final targets: Men L10: 7+ rounds Men L5: 4.6 rounds Men L1: 2.2 rounds

Modality Profile

All movements (Mountain Climber, Jumping Lunge, V-Up, Jump Squat, Plank Jack) are bodyweight/gymnastics movements requiring no external load or cyclical cardio pattern. Mountain Climbers, V-Ups, and Plank Jacks are core/bodyweight movements, while Jumping Lunges and Jump Squats are plyometric bodyweight movements.