Workout Description

Why This Workout Is Medium

While Bulgarian split squats with weight and pull-ups are moderate-skill movements, the low volume (5 reps each) and 12-minute AMRAP format allow for natural pacing and recovery. The alternating legs provides brief rest between split squats. Most average CrossFitters can complete multiple rounds as prescribed, with fatigue building gradually rather than immediately overwhelming. The combination creates steady work without brutal intensity spikes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume unilateral leg work combined with continuous pull-ups will heavily tax muscular endurance in both upper and lower body.
• Endurance (7/10): 12-minute AMRAP creates significant cardiovascular demand with minimal rest, requiring sustained aerobic output throughout the time domain.
• Flexibility (6/10): Bulgarian split squats require significant hip flexor mobility and ankle flexibility, while pull-ups demand shoulder range of motion.
• Speed (5/10): Efficient transitions between movements and maintaining consistent pace over 12 minutes is important for maximizing rounds completed.
• Strength (4/10): Weighted Bulgarian split squats provide moderate strength demand, while pull-ups test relative bodyweight strength throughout the workout.
• Power (2/10): Minimal explosive demand; movements are more strength-endurance focused with controlled tempos rather than explosive output.

Movements

• Pull-Up
• Bulgarian Split Squat

Scaling Options

Reduce dumbbell weight to 35/25 or 25/15 lbs. Substitute banded pull-ups, ring rows, or jumping pull-ups. Can reduce split squat reps to 3 per leg or use bodyweight only. For severe scaling, substitute goblet squats and bent-over rows. Consider reducing time to 10 minutes if movement quality deteriorates significantly.

Scaling Explanation

Scale if you cannot perform 5 consecutive strict pull-ups or if the dumbbell weight prevents unbroken split squat sets. Priority is maintaining movement quality and consistent round times. Target 5+ complete rounds with good form. Scale pull-ups if grip fails before legs, or reduce weight if split squats cause form breakdown or knee pain.

Intended Stimulus

Moderate-intensity workout targeting both muscular endurance and cardiovascular capacity over 12 minutes. Primarily glycolytic with oxidative contribution. Tests unilateral leg strength, grip strength, and ability to maintain consistent output across multiple rounds. The alternating leg pattern creates unique coordination and balance challenges.

Coach Insight

Aim for 6-8 rounds total. Bulgarian split squats will be the limiting factor - keep weight light enough to maintain unbroken sets. Alternate legs each round as prescribed to prevent early fatigue. Use short, controlled range of motion on split squats. For pull-ups, break into 3-2 or 2-2-1 early to preserve grip. Transitions should be quick but controlled - set up dumbbells and pull-up station close together. Expect rounds to slow after round 4-5 as legs accumulate fatigue.

Benchmark Notes

12-minute AMRAP with 5 Bulgarian Split Squats (50/35) + 5 Pull-ups, alternating legs each round. Round breakdown: Round 1 (fresh): Bulgarian splits 10 sec + pull-ups 7 sec + transitions 3 sec = 20 sec total. Round 2: Same 20 sec (still fresh). Round 3-4: Fatigue begins, 1.1x multiplier = 22 sec per round. Round 5-6: Moderate fatigue, 1.25x multiplier = 25 sec per round. Round 7-8: Significant fatigue, 1.4x multiplier = 28 sec per round. Round 9+: Heavy fatigue, 1.6x multiplier = 32 sec per round. Elite athletes (L10) maintain better pace and complete ~10 rounds. Progressive fatigue affects grip strength for pull-ups and leg endurance for split squats. Set breaking becomes necessary around round 6-7 for most athletes, adding 5-10 seconds per round. Lower levels experience earlier fatigue onset and more frequent set breaks.

Modality Profile

Bulgarian Split Squat is a bodyweight movement (Gymnastics), Pull-Up is also a bodyweight movement (Gymnastics). However, Bulgarian Split Squat can be performed with external weight making it Weightlifting. Assuming weighted Bulgarian Split Squat based on typical CrossFit programming, this gives us 50% Weightlifting and 50% Gymnastics.