Workout Description

Why This Workout Is Medium

While the bodyweight movements are simple, the 16-minute duration with forced burpees every 2 minutes creates moderate sustained intensity. The burpee interruptions prevent complete burnout on the main AMRAP by forcing brief transitions, but also maintain consistent work. The movement combinations don't significantly interfere with each other, and the rep scheme allows manageable chunks with natural micro-breaks.

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): 16-minute AMRAP with burpee interruptions every 2 minutes creates sustained cardiovascular demand and tests aerobic capacity through continuous movement.
• Stamina (6/10): Moderate rep scheme combined with regular burpee intervals challenges muscular endurance, particularly in the legs and core.
• Speed (5/10): Quick transitions between movements and efficient burpee execution every 2 minutes impact performance.
• Flexibility (3/10): Walkouts require decent hamstring flexibility, while burpees and air squats need basic mobility patterns.
• Power (2/10): Burpees provide small power demands, but most movements are controlled and submaximal.
• Strength (1/10): Exclusively bodyweight movements with relatively low rep schemes don't significantly test maximal strength.

Movements

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

Scaling Options

Reduce air squats to 10 reps and/or elevate hands for push-ups on a box or bench. Walk-out progression: step back to plank instead of walking out. For sit-ups, anchor feet under wall/rig or do V-ups/crunches. Burpee modifications: step back instead of jumping, remove push-up, or reduce to 2 reps. Time domain can be reduced to 12 minutes for beginners while maintaining 2-minute burpee interval.

Scaling Explanation

Scale if unable to maintain proper squat depth for sets of 5+, struggling with full push-up position, or if burpees cause significant form breakdown after minute 8. Priority is maintaining consistent movement through full range of motion rather than maximizing rounds. Athletes should be able to complete at least 3 full rounds. Target effort is conversational pace on main work with burpees at 85-90% intensity. Scale to achieve this stimulus rather than pushing through with compromised mechanics.

Intended Stimulus

Moderate-length oxidative workout (16 minutes) with glycolytic bursts every 2 minutes from the burpees. Primary challenge is maintaining consistent output while managing the periodic burpee spike. Core and bodyweight control are emphasized through the movement selection. The workout tests both aerobic capacity and ability to recover quickly from short intense efforts.

Coach Insight

Start at a sustainable 70-80% effort on the main work. The burpees should feel like a 'sprint' each time. Break the air squats into sets of 8-7 or 5-5-5 early to preserve legs. Walkouts should be deliberate and controlled - don't rush these as they're technique-focused. Keep transitions under 3-5 seconds. Common mistake is going too fast in first 4 minutes then struggling with burpee quality. Aim for 4-5 rounds plus partial round.

Benchmark Notes

This 16-minute AMRAP is most similar to Cindy in structure, though shorter duration and with burpees every 2 minutes. Let's break it down: Base movement times: - 15 Air Squats: 15-22.5 sec (1-1.5 sec each) - 10 Sit-Ups: 15-20 sec (1.5-2 sec each) - 5 Walkouts to Push-Ups: 20-25 sec (4-5 sec each) Total per round: 50-67.5 sec fresh Burpee interruption: - 3 Burpees every 2 min: 9-12 sec (3-4 sec each) - This creates forced breaks and rhythm disruption Fatigue and pacing considerations: - 16 min vs Cindy's 20 min (80% duration) - Burpees create additional fatigue - Movement pattern is less efficient than Cindy's pull-up/push-up/squat flow Starting from Cindy's benchmarks (25-30 rounds in 20 min for elite): - Proportional adjustment for 16 min: 20-24 rounds baseline - Reduce by 25% for burpee interruptions and less efficient movement pattern - Further reduce by 15% for additional fatigue from burpees Final targets: L10 (Elite): 12-13 rounds L5 (Intermediate): 8-9 rounds L1 (Beginner): 4-5 rounds

Modality Profile

All movements are gymnastics/bodyweight: Air Squat (G), Sit-Up (G), Walkout (G), Push-Up (G), Burpee (G). With 5 gymnastics movements and no monostructural or weightlifting movements, this workout is 100% gymnastics.

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