Workout Description

Why This Workout Is Medium

This bodyweight-only AMRAP features basic movements with moderate volume over 12 minutes. The lunges and jumping jacks provide active recovery between burpee rounds, preventing complete fatigue accumulation. While 9 burpees per round will create some cardiovascular stress, the movement variety and manageable rep scheme allow most CrossFitters to maintain steady pacing throughout. The continuous nature elevates it above Easy, but lacks the intensity or volume for Hard.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume bodyweight movements including lunges, jumping jacks, and burpees will heavily tax muscular endurance, especially in the legs and core.
• Endurance (7/10): A 12-minute AMRAP with continuous bodyweight movements creates significant cardiovascular demand, requiring sustained aerobic output throughout the time domain.
• Power (6/10): Jumping jacks and the explosive jump component of burpees provide moderate power demands, though not the primary focus of the workout.
• Speed (6/10): The AMRAP format rewards quick transitions between movements and maintaining a fast pace to maximize rounds completed in 12 minutes.
• Flexibility (4/10): Forward and reverse lunges require good hip mobility and ankle flexibility, while burpees demand shoulder and hip range of motion.
• Strength (2/10): Purely bodyweight movements with no external load make this primarily an endurance test rather than a strength challenge.

Movements

• Lunge
• Jumping Jack
• Reverse Lunge
• Burpee

Benchmark Notes

This 12-minute AMRAP contains 29 total reps per round (6 forward lunges + 28 jumping jacks + 6 reverse lunges + 9 burpees). I'll analyze this by breaking down each movement and applying fatigue multipliers. Movement analysis per round: - 6 Forward Lunges: 1.5 sec/rep = 9 seconds - 28 Jumping Jacks: 1 sec/rep = 28 seconds - 6 Reverse Lunges: 1.5 sec/rep = 9 seconds - 9 Burpees: 3.5 sec/rep = 31.5 seconds - Transitions: ~7.5 seconds total Total fresh round time: ~85 seconds Fatigue progression over 12 minutes: - Rounds 1-2: 85 seconds each (1.0x multiplier) - Rounds 3-4: 94 seconds each (1.1x multiplier) - Rounds 5-6: 102 seconds each (1.2x multiplier) - Rounds 7-8: 119 seconds each (1.4x multiplier) - Round 9+: 136+ seconds each (1.6x+ multiplier) This gives elite athletes (L10) approximately 8.4 rounds in 12 minutes, completing 8 full rounds plus partial 9th round. The workout is most similar to Cindy (20-min AMRAP: 5 pull-ups, 10 push-ups, 15 air squats) but shorter duration and different movement pattern. Cindy anchors show L10: 25-30 rounds in 20 minutes, L5: 15-18 rounds, L1: 6-8 rounds. Scaling for 12 minutes and accounting for the burpee-heavy nature (more metabolically demanding than Cindy's movements), I expect roughly 60% of Cindy's round count. The burpees create significant metabolic fatigue, and the jumping jacks maintain elevated heart rate throughout. This combination limits round completion more than pure strength movements would. Final targets: L10: 8.4 rounds, L5: 6.0 rounds, L1: 3.5 rounds

Modality Profile

All four movements (Lunge, Jumping Jack, Reverse Lunge, Burpee) are bodyweight gymnastics movements with no external load or cyclical cardio components.