Workout Description

Why This Workout Is Hard

While individual elements are moderate, the 30-minute AMRAP format with continuous running creates significant cardiovascular fatigue. The combination of box step-ups and lunges targets legs repeatedly, while push-ups and dips hit upper body pushing. The lack of built-in rest periods and constant movement between stations makes this a challenging endurance test that will force most athletes to pace carefully.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): The 30-minute AMRAP format with repeated running intervals and continuous movement creates significant cardiovascular demand, requiring sustained aerobic capacity throughout.
• Stamina (7/10): High-volume bodyweight movements and step-ups challenge muscular endurance, particularly in the legs and upper body pushing muscles.
• Speed (6/10): Quick transitions between movements and maintaining running pace are important. Multiple short running intervals require good pacing.
• Flexibility (4/10): Walking lunges and burpees require moderate hip and ankle mobility. Box step-ups and push-ups need basic range of motion.
• Power (3/10): Broad jumps provide some explosive demands, but most movements are steady-state. Limited power requirements overall.
• Strength (2/10): Primarily bodyweight movements with box step-ups providing minimal loading. Focus is on endurance rather than strength.

Movements

• Lunge
• Push-Up
• Burpee
• Run
• Broad Jump
• Box Step-Up

Scaling Options

Running: Reduce to 100m/50m intervals or substitute rowing/biking Box Step-ups: Lower box height to 20/16" or 16/12" Walking Lunges: Reduce to 10 reps or do stationary lunges Broad Jumps: Step-out jumps or consecutive small jumps Push-ups: Knee push-ups or incline push-ups on box Burpees: Step-out burpees, no jump at top Box Dips: Bench dips or assisted dips with feet on ground Time Domain: Can reduce to 20 minutes for newer athletes

Scaling Explanation

Scale if unable to maintain proper form on bodyweight movements, especially push-ups and dips, or if running causes excessive fatigue. Priority is maintaining consistent movement with good technique throughout all 30 minutes. Athletes should be able to complete at least 4-5 full rounds. Scale to maintain steady work rate - if rest periods exceed work periods, reduce volume or intensity. Target effort level should feel like 7/10 intensity, allowing consistent pacing without long breaks.

Intended Stimulus

Moderate-length oxidative conditioning workout (30 min) with mixed locomotion and bodyweight movements. Primary focus is aerobic capacity development with brief glycolytic bursts. The combination of running, jumping, and bodyweight movements challenges total body endurance while maintaining a steady work rate. Mental challenge comes from managing fatigue across multiple movement patterns.

Coach Insight

Break this into manageable chunks - treat each 150m run as a mini-reset. Keep runs at a sustainable 70-80% effort. Box step-ups should be controlled and alternating legs. For walking lunges, maintain upright torso and consistent stride length. Broad jumps should be powerful but controlled with solid landings. Break push-ups into sets of 5 if needed to maintain quality. On burpees, focus on smooth transitions rather than max speed. For box dips, ensure full lock-out at top and depth at bottom. Common mistake is starting too fast - aim for consistent round times throughout.

Benchmark Notes

This is a 30-minute AMRAP with mixed modalities. Using Cindy (20-min AMRAP) as base anchor and scaling up by 50% for time, then adjusting down for complexity: 1. Movement breakdown per round: - 150m Run: 25-35s - 20 Box Step-Ups: 40-50s - 20 Walking Lunges: 30-40s - 75m Run: 12-18s - 10 Broad-Jumps: 15-20s - 10 Push-Ups: 15-20s - 150m Run: 25-35s - 10 Burpees: 35-45s - 20 Box Tricep Dips: 30-40s Base round time: ~4:00-5:00 with transitions Fatigue factors: - Running segments create cumulative leg fatigue - Box movements (step-ups/dips) compound fatigue - Push-ups/burpees affected by upper body fatigue Cindy anchor (20 min): L10: 25-30 rounds (male) / 22-26 rounds (female) L5: 15-18 rounds (male) / 13-16 rounds (female) L1: 6-8 rounds (male) / 5-7 rounds (female) Scaling for 30 min (+50% time) but with more complex movements (-40% efficiency): L10: 8.0 rounds (male) / 7.6 rounds (female) L5: 5.6 rounds (male) / 5.2 rounds (female) L1: 3.2 rounds (male) / 2.8 rounds (female) Interpolated other levels with ~0.6 round increments to maintain consistent progression.

Modality Profile

Of the 7 movements: Box Step-Up (G), Box Tricep Dip (G), Broad Jump (G), Burpee (G), Lunge (G), Push-Up (G) are all gymnastics movements (6 total). Run is the only monostructural movement (1 total). No weightlifting movements present. Rounded to nearest 10% from 86/14/0 split.

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