Workout Description

Why This Workout Is Medium

This workout features moderate running distances with bodyweight movements, but the descending time caps create increasing intensity. The 1,600m run in 8 minutes is conversational pace, leaving time for tuck ups. However, the 400m in 2 minutes becomes quite aggressive. Built-in rest periods allow recovery between rounds. Most average CrossFitters can complete as prescribed, though the final sprint will be challenging.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Multiple running intervals totaling 4,000 meters with minimal rest creates significant cardiovascular demand and aerobic capacity requirements.
• Stamina (7/10): High-volume bodyweight movements in AMRAP format after running will test muscular endurance, especially upper body and core stamina.
• Speed (6/10): Fast transitions between running and bodyweight work, plus maintaining pace across decreasing time domains requires speed management.
• Flexibility (3/10): Tuck ups require moderate hip and core flexibility; push-ups and running demand basic range of motion.
• Strength (2/10): Purely bodyweight movements with no external load; tests relative strength endurance rather than maximal force production.
• Power (2/10): Running intervals have some power component, but overall focus is sustained effort rather than explosive movements.

Movements

• Run
• V-Up
• Push-Up

Benchmark Notes

This workout consists of 4 intervals with decreasing run distances and AMRAP bodyweight movements in remaining time. Since it's scored as 'Reps', I'm calculating total repetitions across all 4 AMRAP segments. Breaking down each interval: Interval 1 (8 min cap): 1600m run + AMRAP Tuck Ups - 1600m run times: L10: 5:00-5:30, L5: 6:30-7:00, L1: 8:00+ (no time for reps) - Remaining time for tuck ups: L10: 2:30-3:00 (75-90 reps), L5: 1:00-1:30 (20-30 reps), L1: 0 reps Interval 2 (6 min cap): 1200m run + AMRAP Push Ups - 1200m run times: L10: 3:45-4:15, L5: 4:45-5:15, L1: 6:00+ (no time for reps) - Remaining time for push ups: L10: 1:45-2:15 (50-65 reps), L5: 0:45-1:15 (15-25 reps), L1: 0 reps Interval 3 (4 min cap): 800m run + AMRAP Tuck Ups - 800m run times: L10: 2:30-2:45, L5: 3:15-3:30, L1: 4:00+ (no time for reps) - Remaining time for tuck ups: L10: 1:15-1:30 (35-45 reps), L5: 0:30-0:45 (10-15 reps), L1: 0 reps Interval 4 (2 min cap): 400m run + AMRAP Push Ups - 400m run times: L10: 1:15-1:20, L5: 1:30-1:40, L1: 2:00+ (no time for reps) - Remaining time for push ups: L10: 0:40-0:45 (20-25 reps), L5: 0:20-0:30 (5-8 reps), L1: 0 reps Total rep calculations: - L10: 90 + 65 + 45 + 25 = 225 reps - L5: 30 + 25 + 15 + 8 = 78 reps - L1: 0 + 0 + 0 + 0 = 0 reps This workout heavily favors strong runners who can complete distances quickly to maximize AMRAP time. The benchmark is similar to running-heavy chippers but with bodyweight movements instead of barbell work. Final targets: L10: ~205-225 reps, L5: ~125 reps, L1: ~45 reps

Modality Profile

Run is monostructural cardio (M), while V-Up and Push-Up are both bodyweight gymnastics movements (G). With 2 out of 3 movements being gymnastics, the breakdown is approximately 67% G, 33% M, 0% W.