Workout Description

Why This Workout Is Hard

While the individual movements are bodyweight and relatively basic, the AMRAP structure with recurring burpees creates significant cardiovascular fatigue. The burpees act as a 'tax' between core-intensive movements, preventing real recovery. The 20-minute duration means athletes can't sprint but must pace, yet the continuous nature and movement combination will create substantial accumulated fatigue by minute 15+.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume core movements combined with repeated burpees test muscular endurance of abs, hip flexors, shoulders, and total body stamina.
• Endurance (7/10): Twenty minutes of continuous core work and burpees creates significant cardiovascular demand. The burpees especially drive up heart rate throughout the workout.
• Flexibility (6/10): V-ups and windshield wipers demand good hip flexor mobility and thoracic extension. Shoulder mobility needed for plank taps.
• Speed (5/10): Quick transitions between movements and efficient burpee cycling are important, but core movements require control and proper form.
• Power (3/10): Burpees provide some explosive component, but most movements are controlled core exercises focusing on stability and control.
• Strength (2/10): Bodyweight movements only, focusing on core control and basic pushing strength through burpees rather than maximal force production.

Movements

• Burpee
• Plank Shoulder Tap
• V-Up
• Windshield Wiper

Scaling Options

V-ups: Scale to hollow rocks or bent-leg v-ups. Windshield wipers: Reduce range of motion, bend knees, or do lying leg raises. Plank shoulder taps: Perform from knees or elevate hands on box. Burpees: Step-out instead of jump, remove push-up portion. For volume, reduce core movements to 8-10 reps while keeping burpees at 6. Time domain can be reduced to 12-15 minutes for beginners.

Scaling Explanation

Scale if unable to maintain hollow body position during v-ups, if shoulder taps cause excessive hip rotation, or if burpees become extremely slow after 10 minutes. Priority is maintaining core control and proper positioning throughout - intensity should be moderated to allow this. Athletes should be able to complete at least 6-8 rounds while maintaining good movement patterns. Scale to ensure you can keep moving with only brief rests between movements.

Intended Stimulus

Moderate-length oxidative workout (20 minutes) with a core-focused gymnastics emphasis. The burpees serve as a metabolic driver between core movements. Primary challenge is maintaining core control and position while managing cumulative fatigue. Energy system is primarily oxidative with brief glycolytic spikes during burpee clusters.

Coach Insight

Break the core movements into manageable sets early (6+6 on v-ups and windshield wipers). Burpees should be performed at a steady, sustainable pace - avoid sprinting them. For shoulder taps, maintain a tight plank and avoid hip rotation. Common faults include rushing early rounds, breaking form on core movements when fatigued, and letting burpees become sloppy. Aim for consistent round times rather than going out hot.

Benchmark Notes

This 20-minute AMRAP is most similar to Cindy in structure and time domain, so we'll use that as our primary anchor. Key differences: 1. Movement Analysis: - V-ups (12): ~1.5-2 sec each = 18-24 sec - Burpees (6x3): 3-4 sec each = 54-72 sec - Shoulder Taps (12): ~1.5 sec each = 18 sec - Windshield Wipers (12): ~2 sec each = 24 sec One round = ~120 seconds fresh, with transitions. 2. Fatigue Impact: - Rounds 1-3: 120 sec/round - Rounds 4-6: 130 sec/round (+8%) - Rounds 7-9: 140 sec/round (+17%) - Rounds 10+: 150 sec/round (+25%) 3. Cindy Comparison: - Cindy L10 = 25-30 rounds in 20 min - This workout is roughly 2x longer per round - Therefore, elite athletes (L10) should complete 12-13 rounds Final Targets: L10 (Elite): 12.5+ rounds L5 (Intermediate): 8.5 rounds L1 (Beginner): 4.5 rounds The workout is equally challenging for men and women with no load differences, so separate female standards are not needed.

Modality Profile

All movements are bodyweight/gymnastics: Burpee (G), Plank Shoulder Tap (G), V-Up (G), Windshield Wiper (G). With 4/4 movements being gymnastics-based, this workout is 100% gymnastics modality.