Workout Description

Why This Workout Is Medium

While all movements are bodyweight, the 20-minute AMRAP format creates moderate cumulative fatigue. The movement pattern alternates between upper body (push-ups/dips) and core/lower body (lunges/v-ups), providing some natural work/rest. The rep scheme is manageable at 20 reps, and no highly technical skills are required. Most CrossFitters can maintain a steady pace throughout without hitting severe muscle failure.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume pushing movements (push-ups, dips) create significant upper body muscular endurance demands. Core endurance tested through V-ups.
• Speed (6/10): Quick transitions between movements and efficient movement patterns are important for maximizing rounds in the AMRAP format.
• Endurance (5/10): 20-minute AMRAP format creates moderate cardiovascular demand through continuous movement, though bodyweight exercises allow brief natural rest periods between sets.
• Flexibility (4/10): Walking lunges and V-ups require moderate hip mobility. Dips demand shoulder flexibility. Overall mobility requirements are moderate.
• Strength (2/10): Relies on basic bodyweight strength capacity. Push-ups and dips test upper body pushing strength, but not at maximal loads.
• Power (1/10): Movements are performed at steady pace without explosive requirements. Focus is on control and endurance rather than power output.

Movements

• Push-Up
• Walking Lunge
• Dip
• V-Up

Scaling Options

Push-ups: Elevate hands on box/bench, or do from knees. Dips: Use band assistance or do negative-only dips. V-ups: Substitute hollow rocks, bent knee V-ups, or seated knee tucks. Walking lunges: Reduce range of motion or eliminate alternating pattern. For volume, scale to 15 or 12 reps per movement. Time domain can be reduced to 12-15 minutes for beginners.

Scaling Explanation

Scale if unable to perform 10+ strict push-ups, 5+ strict dips, or hold hollow position for 30 seconds. Maintaining form on push-ups/dips is crucial - scale before compromising range of motion or shoulder position. Target is steady movement with minimal rest between exercises. Each round should take 2-3 minutes with brief transitions. Scale to achieve 6-8 rounds total.

Intended Stimulus

Moderate-length oxidative workout (20 minutes) focusing on bodyweight movement capacity and muscular endurance. Primary challenge is maintaining consistent output across upper body pushing movements (push-ups, dips) while managing core fatigue from V-ups. Should feel steady but challenging throughout, not a sprint.

Coach Insight

Break push-ups and dips into manageable sets early (sets of 5-7) to avoid burning out. Use walking lunges as active recovery between upper body movements. For V-ups, maintain hollow body position and control tempo. Common mistakes include rushing early rounds, letting push-ups/dips become singles, and losing range of motion. Aim for consistent 2-3 minute rounds.

Benchmark Notes

This is an AMRAP format similar to Cindy (5 pull-ups, 10 push-ups, 15 air squats for 20 min). Using Cindy as our anchor: Movement breakdown per round: - 20 Push-Ups: ~30 sec (1.5 sec/rep) - 20 Walking Lunges: ~40 sec (2 sec/rep) - 20 Chair Dips: ~30 sec (1.5 sec/rep) - 20 V-Ups: ~30 sec (1.5 sec/rep) Base round time: ~130 sec fresh Transitions between movements: ~5 sec x 3 = 15 sec Total round time fresh: ~145 sec Fatigue factors: - Rounds 1-3: 145 sec - Rounds 4-6: 160 sec (+10%) - Rounds 7-9: 175 sec (+20%) - Rounds 10+: 190 sec (+30%) In 20 minutes (1200 sec), elite athletes should complete: 3 rounds @ 145 = 435 sec 3 rounds @ 160 = 480 sec 3 rounds @ 175 = 525 sec Remaining 160 sec allows ~0.8 more rounds This yields ~9.8 rounds for elite (L10) performance Scaling from Cindy anchor (L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds), this workout is about 60% as many rounds due to longer movement sets. Therefore: L10: 18+ rounds L5: 12 rounds L1: 6 rounds Interpolating for all levels with consistent progression.

Modality Profile

All movements are bodyweight/gymnastics: Push-Up (G), Walking Lunge (G), Chair Dip (G), and V-Up (G). With 4/4 movements being gymnastics, this workout is 100% gymnastics modality.

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