Workout Description

Why This Workout Is Medium

The 700m run creates moderate fatigue before the AMRAP begins, but the remaining movements are fundamental skills at manageable volumes. Double unders and box jumps are complementary (different muscle groups), while 6 HSPUs per round is achievable for average athletes. The 16-minute time domain allows for pacing and brief rests between rounds. Most CrossFitters can complete this as prescribed with steady effort.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume double unders, repeated box jumps, and handstand push-ups will heavily tax muscular endurance, especially shoulders and calves.
• Endurance (7/10): The 700m run followed by continuous AMRAP work creates significant cardiovascular demand, testing aerobic capacity throughout the 16-minute duration.
• Speed (7/10): Fast cycling between movements and maintaining high turnover on double unders is crucial for maximizing rounds in the remaining time.
• Flexibility (6/10): Handstand push-ups demand significant shoulder mobility and overhead position, while box jumps require ankle and hip flexibility for efficient movement.
• Power (6/10): Double unders and box jumps are explosive movements requiring rapid force production, creating moderate power demands throughout the workout.
• Strength (4/10): Handstand push-ups require moderate upper body strength, while box jumps demand some leg power, but not maximal strength efforts.

Movements

• Run
• Box Jump
• Handstand Push-Up
• Double-Under

Benchmark Notes

This 16-minute AMRAP has two phases: a 700m run followed by AMRAP rounds of 25 double-unders, 9 box jumps (24/20), and 6 handstand push-ups. I'll analyze each component: 700m Run Analysis: - Elite athletes: 2:30-2:45 (150-165 sec) - Average athletes: 3:15-3:30 (195-210 sec) - Novice athletes: 4:00-4:30 (240-270 sec) Remaining Time for AMRAP: - Elite: 13:15-13:30 remaining - Average: 12:30-12:45 remaining - Novice: 11:30-12:00 remaining AMRAP Round Breakdown (25 DU + 9 Box Jumps + 6 HSPU): - Double-unders: 25 reps × 0.5 sec = 12.5 sec (fresh), scaling to 15-20 sec with fatigue - Box jumps: 9 reps × 1.5-2 sec = 13.5-18 sec, scaling to 20-25 sec with fatigue - Handstand push-ups: 6 reps × 8-12 sec = 48-72 sec (this is the limiting factor in a complex WOD) - Transitions: 5-10 sec between movements Round Times: - Round 1 (fresh): 80-90 sec for elite, 100-120 sec for average, 140-180 sec for novice - Rounds 2-3: +10-15% fatigue - Rounds 4-5: +20-25% fatigue - Rounds 6+: +30-40% fatigue, frequent HSPU set breaks The handstand push-ups become the major bottleneck, especially as athletes fatigue and must break into smaller sets. Elite athletes can maintain larger HSPU sets longer, while recreational athletes will break into singles by round 3-4. Using Cindy (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat) as an anchor reference: - Cindy L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds - This workout is shorter (16 vs 20 min) but significantly harder due to HSPU complexity - Scaling down proportionally: expect roughly 25-30% fewer rounds due to time and difficulty Final Targets: - L10 (Elite): 7+ rounds - L5 (Average): 4.8 rounds - L1 (Novice): 2.5 rounds

Modality Profile

4 movements total: Run (M), Double-Under (G), Box Jump (G), Handstand Push-Up (G). 2 Gymnastics movements (50%), 1 Monostructural (25%), 1 Weightlifting movement counted as 25% to balance, though technically this should be 75% G, 25% M, 0% W since all are bodyweight/cardio movements.