Workout Description

Why This Workout Is Medium

The 1-mile run creates moderate fatigue but allows some recovery during transition. The AMRAP portion uses fundamental bodyweight movements with light wall balls that most CrossFitters can handle. While the continuous nature prevents full recovery, the movement selection doesn't create significant interference patterns. The 14-minute cap ensures manageable volume. Average athletes can complete as prescribed with steady pacing, making this a solid moderate challenge.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): One mile run plus continuous AMRAP creates significant cardiovascular demand, testing aerobic capacity throughout the entire 14-minute time cap.
• Stamina (7/10): High-rep AMRAP format with pull-ups, push-ups, and wall balls will challenge upper body and core muscular endurance significantly.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling, especially important given the time constraint after the run.
• Power (4/10): Wall balls provide explosive hip extension component, but overall workout emphasizes sustained output over pure explosive power.
• Strength (3/10): Primarily bodyweight movements with moderate wall ball load; more about strength endurance than maximal force production.
• Flexibility (3/10): Wall balls require overhead mobility, pull-ups need shoulder flexibility, but overall mobility demands are moderate for most athletes.

Movements

• Wall Ball
• Push-Up
• Run
• Pull-Up

Benchmark Notes

This workout consists of a 1-mile run followed by an AMRAP of 5 pull-ups, 10 push-ups, and 15 wall balls (20/14) in the remaining time from a 14-minute cap. I'll analyze this by breaking down the components and referencing the Cindy benchmark (AMRAP 20: 5 pull-ups + 10 push-ups + 15 air squats) as the closest anchor. First, the 1-mile run: Elite athletes (L10) complete this in 270-300 seconds (4:30-5:00), intermediate athletes (L5) in 390-420 seconds (6:30-7:00), and beginners (L1) in 600-720 seconds (10:00-12:00). This leaves varying amounts of time for the AMRAP portion. For L10 athletes with 5:00 remaining (9 minutes AMRAP): The movement pattern is nearly identical to Cindy except wall balls replace air squats. Wall balls are significantly more demanding than air squats - requiring upper body strength, coordination, and causing more fatigue. Each wall ball takes 2-3 seconds vs 1-1.5 seconds for air squats. In a 9-minute window, elite athletes could complete approximately 10-11 rounds, accounting for the increased difficulty of wall balls vs air squats. For L5 athletes with 7:30 remaining (6.5 minutes AMRAP): With less time available and the demanding wall ball component, intermediate athletes would complete approximately 6-7 rounds. The wall balls become a significant limiting factor as fatigue sets in. For L1 athletes with 4:00 remaining (4 minutes AMRAP): Beginners would have minimal time for the AMRAP portion and would struggle with the technical demands of wall balls, likely completing 2-3 rounds. Fatigue considerations: Wall balls after a mile run create significant leg and cardiovascular fatigue. The pull-up/push-up/wall ball combination creates cumulative upper body and grip fatigue. Each subsequent round becomes progressively slower. Compared to Cindy's benchmarks (L10: 25-30 rounds in 20 minutes, L5: 15-18 rounds, L1: 6-8 rounds), this workout's shorter AMRAP window and more demanding wall ball movement significantly reduce round counts. The mile run also pre-fatigues athletes, further limiting performance. Final targets: L10: 10-11 rounds, L5: 6-7 rounds, L1: 2-3 rounds.

Modality Profile

4 movements total: Pull-Up and Push-Up are Gymnastics (50%), Run is Monostructural (25%), Wall Ball is Weightlifting (25%)