Workout Description

Why This Workout Is Hard

While the movements are bodyweight and fundamental, the 35-minute AMRAP format with 120 total reps per round creates significant cardiovascular and muscular endurance challenges. The jumping lunges and burpees particularly tax the legs, and their combination with no built-in rest periods leads to compounding fatigue. The average CrossFitter will need to break up sets and pace carefully to maintain movement quality throughout.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): 35-minute AMRAP format creates significant cardiovascular demand through continuous movement. The combination of exercises keeps heart rate elevated throughout with minimal natural rest.
• Stamina (7/10): High volume of bodyweight movements challenges muscular endurance, particularly in the legs and core. Multiple rounds will accumulate significant fatigue.
• Speed (6/10): Quick transitions between movements and maintaining a steady cycle rate on bodyweight movements is key to maximizing rounds.
• Flexibility (4/10): Jumping lunges and burpees require decent hip mobility. Hollow rocks and sit-ups test core flexibility and control.
• Power (3/10): Jumping lunges provide some explosive demand, while burpees can be performed explosively. Other movements are more control-focused.
• Strength (2/10): Exclusively bodyweight movements with moderate rep schemes. No heavy loading or maximal strength requirements beyond basic movement competency.

Movements

• Air Squat
• Burpee
• AbMat Sit-Up
• Jumping Lunge
• Hollow Rock

Scaling Options

Jumping Lunges → Alternating Reverse Lunges or Walking Lunges Hollow Rocks → Hollow Hold (30-45 sec) or Bent Knee Hollow Rocks Air Squats → Box Squats or Reduce Range of Motion AbMat Sit-Ups → Anchored Sit-Ups or V-Ups Burpees → Step-Out Burpees or No Push-Up Burpees Reduce rep scheme to 16-20 reps each movement. Consider 25-30 minute time cap for newer athletes.

Scaling Explanation

Scale if unable to maintain hollow position for 30+ seconds, struggling with lunge stability, or if burpees cause significant form breakdown after 10 reps. Priority is maintaining consistent movement quality throughout all rounds. Target is completing 6-8 full rounds. Scale to achieve 70-80% sustained effort level - you should be able to speak in short sentences throughout. Form deterioration on hollow rocks or compensation patterns in lunges are key indicators to scale.

Intended Stimulus

Moderate-length oxidative conditioning workout (35 minutes) focused on bodyweight movements. Primary challenge is maintaining consistent output while managing fatigue in posterior chain and core. Targets aerobic capacity with sustained effort at 70-80% intensity. Movement transitions and position changes create additional metabolic demand.

Coach Insight

Break this into manageable chunks - consider 12/12 splits on most movements. Maintain steady breathing throughout hollow rocks and burpees. Quick but controlled transitions between movements. Keep lunges controlled with full range of motion. Common failure points: rushing early rounds, breaking form on hollow rocks when fatigued, incomplete depth on air squats. Aim for 3-4 minute rounds early, expect some slowdown later.

Benchmark Notes

This is a 35-minute AMRAP with 120 reps per round (24 reps × 5 movements). Using Cindy (AMRAP 20 with 30 reps/round) as the closest anchor, but adjusting for: 1. Longer time domain (35 min vs 20 min): ~1.75x multiplier 2. Higher reps per round (120 vs 30): ~0.4x multiplier due to increased fatigue 3. Movement analysis per round: - Jumping Lunges: 24 reps × 2 sec = 48 sec - Hollow Rocks: 24 reps × 1.5 sec = 36 sec - Air Squats: 24 reps × 1.5 sec = 36 sec - AbMat Sit-Ups: 24 reps × 2 sec = 48 sec - Burpees: 24 reps × 3.5 sec = 84 sec Base round time: ~4.2 minutes fresh Fatigue factors: - Rounds 1-3: 1.0x (4.2 min) - Rounds 4-6: 1.2x (5.0 min) - Rounds 7-9: 1.4x (5.9 min) - Rounds 10+: 1.6x (6.7 min) Projected performance levels: L10 (Elite): 12-13 rounds L5 (Intermediate): 8-9 rounds L1 (Beginner): 4-5 rounds Female adjustments: Slightly lower (-0.5 rounds) due to increased impact of burpee fatigue and jumping lunges.

Modality Profile

All movements are gymnastics/bodyweight: Jumping Lunge (bodyweight lunge variation), Hollow Rock (bodyweight core), Air Squat (bodyweight squat), AbMat Sit-Up (bodyweight core), Burpee (bodyweight). No monostructural cardio or weighted movements present.

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