Workout Description

Why This Workout Is Medium

While the movements are relatively simple and bodyweight/light implement focused, the 19+ minute AMRAP format creates moderate cardiovascular demand. The movement combination allows for natural micro-breaks between exercises, and none significantly interfere with each other. The rep scheme (11 each) is manageable and allows for consistent pacing without overwhelming fatigue accumulation.

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): Nearly 20 minutes of continuous work with moderate-intensity movements creates significant cardiovascular demand, especially when maintaining consistent effort across rounds.
• Stamina (6/10): Repeated rounds of lower body movements test local muscular endurance. The 11-rep scheme allows for sustained work without complete fatigue.
• Power (6/10): Box jumps and dumbbell swings are explosive movements, though the 19-minute duration necessitates power endurance rather than max effort.
• Speed (5/10): Quick transitions between movements are important, but the longer time domain allows for sustainable pacing rather than all-out speed.
• Flexibility (4/10): Lunges and box jumps require decent hip mobility, while dumbbell swings need adequate shoulder and hip range.
• Strength (3/10): Dumbbell swings provide some loading, but movements are primarily bodyweight-focused with moderate resistance demands.

Movements

• Lunge
• Dumbbell Swing
• Box Jump

Scaling Options

Box Jumps: Reduce height to 20/16" or step-ups. Dumbbell Swings: Lower weight by 25-50% or use kettlebell (35/26#). Lunges: Reduce range of motion, stay in place vs walking, or eliminate weight. Time Domain: Can reduce to 12-15 minutes for beginners while maintaining rep scheme. Consider 8 reps of each movement for reduced volume.

Scaling Explanation

Scale if unable to maintain form past 10 minutes, if box jumps cause significant joint pain, or if unable to keep dumbbell swings above shoulder height when fresh. Priority is maintaining consistent movement through full range of motion rather than speed. Athletes should finish 3-5 rounds while keeping heart rate in sustainable zone (able to speak in short sentences). Scale to achieve intended stimulus of steady-state work vs. survival mode.

Intended Stimulus

Moderate-length oxidative workout (19:18) designed to build aerobic capacity while maintaining consistent power output. The rep scheme of 11 reps creates an odd-numbered pattern that prevents settling into a rhythm. Primary challenge is maintaining steady work rate while managing local muscle fatigue in legs.

Coach Insight

Aim for consistent, unbroken sets early but expect to break up movements in later rounds. Quick transitions between movements are key. For box jumps, step down to conserve energy and reduce impact. Keep dumbbell swings powerful but controlled - avoid rushing. For lunges, maintain upright torso and take deliberate steps. Consider breaking into 6-5 rep schemes when fatigued. Target 5-7 rounds for experienced athletes.

Benchmark Notes

This is a 19:18 AMRAP of relatively light bodyweight movements. Most similar to Cindy (20 min AMRAP of 5 pull-up, 10 push-up, 15 air squat) but with simpler movements. Per-round breakdown: - 11 Box Jumps: ~2 sec each = 22 sec - 11 DB Swings: ~2 sec each = 22 sec - 11 Lunges: ~1.5 sec each = 17 sec - Transitions: ~5 sec between movements Base round time: ~76 seconds fresh Fatigue factors: - Rounds 1-3: 76 sec (fresh) - Rounds 4-6: 84 sec (1.1x fatigue) - Rounds 7-9: 91 sec (1.2x fatigue) - Rounds 10+: 99 sec (1.3x fatigue) Using Cindy as anchor (L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds), but adjusting down ~35% due to shorter time domain (19:18 vs 20:00) and simpler movements. Final targets: L10 (elite): 19+ rounds L5 (intermediate): 12-13 rounds L1 (beginner): 6-7 rounds Female pacing similar as movements are bodyweight/light implement.

Modality Profile

Box Jump and Lunge are gymnastics (bodyweight) movements, while Dumbbell Swing is a weightlifting movement. With 2 out of 3 movements being gymnastics and 1 being weightlifting, this creates a 70/30 split between G and W, with no monostructural movements present.

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