Workout Description

Why This Workout Is Medium

This workout appears incomplete as written, but analyzing the described portion: 3 rounds of 1-minute AMRAPs at 50% working weight with 1-minute rest provides a manageable work-to-rest ratio. The 50% loading keeps intensity moderate while the built-in recovery prevents excessive fatigue accumulation. Without knowing Part A or the specific movement, this structure suggests a solid conditioning piece that most average CrossFitters can complete as prescribed.

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): One-minute AMRAP intervals heavily emphasize rapid movement cycling and minimal transition time to maximize repetitions.
• Stamina (7/10): One-minute AMRAPs at 50% working weight will challenge muscular endurance as fatigue accumulates across the three rounds.
• Power (6/10): AMRAP format encourages explosive movement cycling, especially at the reduced 50% load allowing for faster repetitions.
• Strength (5/10): Using 50% of working weight provides moderate strength stimulus while allowing for higher rep ranges during AMRAPs.
• Endurance (4/10): Three one-minute AMRAPs with rest periods provide moderate cardiovascular demand but insufficient duration for pure aerobic conditioning.
• Flexibility (3/10): Flexibility demands depend on the specific movement from Part A, likely requiring standard range of motion.

Benchmark Notes

This workout appears to be 3 rounds of 1-minute AMRAPs at 50% of a working weight from Part A, with 1-minute rest between rounds. Since the movement isn't specified but involves a 'working weight,' I'm assuming a common barbell movement like thrusters or clean & jerks at reduced load. At 50% working weight, athletes can maintain higher rep rates with less fatigue. For a moderate barbell movement at 50% load: Round 1 (fresh): 20-25 reps for elite, 15-20 for intermediate, 8-12 for beginners. Round 2 (slight fatigue): 18-23 reps for elite, 13-18 for intermediate, 7-11 for beginners. Round 3 (accumulated fatigue): 16-21 reps for elite, 12-16 for intermediate, 6-10 for beginners. Total reps: Elite (L9-L10): 160-180 reps, Advanced (L7-L8): 140-160 reps, Intermediate (L5-L6): 110-130 reps, Novice (L3-L4): 70-90 reps, Beginner (L1-L2): 45-65 reps. The 1-minute rest allows partial recovery but not complete, so fatigue accumulates progressively. Final targets: L10: ~175 reps, L5: ~120 reps, L1: ~50 reps.

Modality Profile

The workout references '50% of working weight in Part A' indicating weightlifting movements with external load, making this 100% weightlifting modality