Workout Description

Why This Workout Is Easy

This workout is very accessible with simple bodyweight movements and a short time domain. The buy-in is minimal (25 jumping jacks, 3 burpees) and won't significantly impact performance. The 4-minute AMRAP portion uses basic movements (sit-ups, push-ups) at manageable rep schemes that allow quick transitions. Most athletes can maintain consistent output throughout without hitting serious fatigue barriers.

Training Focus

This workout develops the following fitness attributes:

• Speed (7/10): Short time domain encourages quick transitions and fast movement cycling to maximize reps in just 4 minutes.
• Stamina (5/10): Repeated push-ups and sit-ups test local muscular endurance, especially in core and pushing muscles over multiple rounds.
• Endurance (4/10): Short 4-minute AMRAP creates moderate cardiovascular demand through continuous movement, but duration is too brief for significant aerobic adaptation.
• Flexibility (3/10): Push-ups and burpees require moderate shoulder mobility, while sit-ups test hip flexor range of motion.
• Power (3/10): Jumping jacks and burpees in the buy-in have modest power requirements, but main AMRAP is low-power focused.
• Strength (2/10): Basic bodyweight movements require minimal strength; focus is on repetitive execution rather than force production.

Movements

• Jumping Jack
• Push-Up
• Burpee
• Sit-Up

Scaling Options

Push-ups: Elevate hands on box/bench or perform from knees. Sit-ups: Anchor feet under wall-ball/rower, or reduce range of motion to crunch if lacking core strength. For significantly deconditioned athletes, reduce AMRAP time to 3 minutes or modify rep scheme to 8 sit-ups and 4 push-ups per round. Buy-in can be reduced to 20 jumping jacks and 2 burpees if needed.

Scaling Explanation

Scale if unable to perform 5+ strict push-ups with good form or if sit-ups cause neck/back strain. Priority is maintaining consistent movement quality throughout all rounds. Athletes should be able to complete at least 3-4 rounds in the AMRAP while keeping rest periods under 15 seconds. Scale to achieve a moderately high but sustainable intensity - you should be breathing heavy but able to continue moving.

Intended Stimulus

Short, moderate-intensity workout targeting the glycolytic energy system. The 4-minute AMRAP format creates urgency while the simple bodyweight movements allow for sustained effort. Primary challenge is maintaining consistent output and basic movement quality under increasing fatigue.

Coach Insight

Start the AMRAP portion immediately after completing the buy-in. Maintain a steady, sustainable pace - aim for unbroken sets early but be prepared to break sit-ups into 5+5 and push-ups into 3+2 as fatigue builds. Keep transitions quick between movements. Focus on full range of motion: hips to shoulders for sit-ups, chest to ground with locked out arms for push-ups. Common mistake is rushing the buy-in too aggressively and burning out early in the AMRAP.

Benchmark Notes

Breaking down this 4-minute AMRAP with buy-in: Buy-in time: - 25 Jumping Jacks: ~20 seconds - 3 Burpees: ~12 seconds Total buy-in: ~32 seconds Remaining time: 208 seconds (3:28) Per round: - 10 Sit-Ups: 1.5s each = 15s - 5 Push-Ups: 1.5s each = 7.5s - Transition time: 3-5s Total per round: ~27 seconds fresh, increasing with fatigue Using Cindy as closest anchor (5 pull-ups/10 push-ups/15 air squats in 20 min): - This workout is significantly shorter and simpler - No pull-ups makes it more accessible - Shorter rounds mean less fatigue impact Projected rounds for 208 seconds: L10 (Elite): 6.5+ rounds L5 (Intermediate): 4.5 rounds L1 (Beginner): 2.5 rounds Factoring buy-in time and movement patterns, these projections align well with typical CrossFit workout density and the Cindy anchor when scaled to 4 minutes. Recap: L10: 6.5+ rounds L5: 4.5 rounds L1: 2.5 rounds

Modality Profile

All movements (Jumping Jack, Burpee, Sit-Up, Push-Up) are bodyweight/gymnastics movements. Jumping Jacks and Burpees are bodyweight coordination movements, while Sit-Ups and Push-Ups are classic gymnastics/calisthenics movements. With no weighted implements or monostructural cardio, this is 100% gymnastics.

Similar Workouts to Stimulus Travel WOD 14

If you enjoy Stimulus Travel WOD 14, you might also like these similar CrossFit WODs:

• Stimulus Travel WOD 11 (84% similar) - AMRAP in 10 minutes 10 Mountain Climbers 10 Push-Ups 10 Hollow Rocks 10 Sit-Ups...
• Pandemic (84% similar) - For Time 1 to 10 to 1 Reps (Pyramid with Multipliers) of: 1 Burpee 2 Mountain Climbers 3 Sit-Ups...
• Stimulus Travel WOD 10 (83% similar) - 10 Rounds for Time 50 Jumping Jacks 5 Burpees...
• Makimba (82% similar) - 15-10-5 Reps for Time Dumbbell Thrusters (2x10 lb) Air Squats Burpees...
• Stimulus Travel WOD 7 (82% similar) - EMOM for 15 minutes 3 Push-Ups 3 Burpees...
• SYLB 2 (80% similar) - For Time 100 Double-Unders 21 Burpees 75 Double-Unders 15 Burpees 50 Double-Unders 9 Burpees Time C...
• Stimulus Travel WOD 9 (80% similar) - 5 Rounds for Time 10 Push-Ups 15 Sit-Ups 20 Air Squats...
• Stimulus Travel WOD 12 (80% similar) - AMRAP in 10 minutes 15 Lunges 10 Push-Ups 15 Lunges 20 Sit-Ups...

These WODs similar to Stimulus Travel WOD 14 share comparable training demands, time domains, and movement patterns.