Workout Description

Why This Workout Is Very Hard

This workout combines two extremely high-skill gymnastics movements in a continuous 12-minute format with a partner dependency. L-sit to tucked planche requires exceptional core strength and shoulder stability, while the partner throws create forced pacing. Most average CrossFitters cannot perform either movement properly, and the AMRAP format prevents adequate recovery between attempts. The skill demands far exceed typical CrossFit programming.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): L-sit to tucked planche transitions demand exceptional core and shoulder stamina, while rotational throws test rotational power endurance over 12 minutes of work.
• Strength (7/10): L-sit holds and tucked planche progressions require significant relative strength in shoulders, core, and hip flexors, though not maximal loading.
• Flexibility (6/10): L-sit demands hip flexor flexibility and shoulder mobility, while tucked planche requires wrist flexibility and thoracic extension for proper positioning.
• Power (5/10): Medicine ball rotational throws are explosive movements requiring core and hip power generation, balanced against the isometric strength demands of gymnastics holds.
• Endurance (4/10): 12-minute AMRAP provides moderate cardiovascular demand, but the static holds and partner coordination limit continuous aerobic output compared to pure cardio workouts.
• Speed (3/10): Partner coordination and complex gymnastics transitions limit cycling speed; focus is more on movement quality and sustained effort than rapid repetition.

Movements

• Medicine Ball Rotational Throw
• L-Sit
• Tucked Planche

Benchmark Notes

This is a 12-minute AMRAP partner workout with two movements: L-Sit to Tucked Planche transitions and alternating medicine ball rotational throws. Since it's scored as 'Reps', I'm calculating total repetitions completed in 12 minutes. Movement Analysis: 1. L-Sit to Tucked Planche: This is an advanced gymnastics movement requiring significant core strength and shoulder stability. Each transition takes approximately 3-4 seconds for elite athletes, 5-6 seconds for intermediate, and 8-10 seconds for beginners. 2. Alternating MB Rotational Throws (20/14 lb): Partner throws at 8 feet distance, approximately 2-3 seconds per throw including catch and reset. Partner Format Considerations: The partner format means one person works while the other rests, allowing for higher intensity but requiring coordination. Transitions between partners add 2-3 seconds. Fatigue Analysis: Minutes 1-4: Fresh state, optimal performance Minutes 5-8: 15-20% degradation as core fatigue sets in Minutes 9-12: 25-35% degradation, significant grip and core fatigue Calculation per 12-minute window: Elite (L9-L10): Can maintain 20-25 total reps per minute early, degrading to 15-18 reps/min late = 220-240 total reps Intermediate (L5-L6): 12-15 reps/min early, degrading to 8-12 reps/min late = 140-160 total reps Beginner (L1-L2): 5-8 reps/min early, degrading to 3-5 reps/min late = 60-80 total reps No direct anchor match exists, but this follows similar patterns to other 12-minute AMRAPs with technical movements. The L-Sit to Tucked Planche is significantly more demanding than typical gymnastics movements, justifying lower rep counts than standard bodyweight AMRAPs. Final targets: L10: 240+ reps, L5: 140 reps, L1: 60 reps

Modality Profile

L-Sit and Tucked Planche are bodyweight gymnastics movements (2/3), while Medicine Ball Rotational Throw uses external load (1/3). No monostructural cardio movements present.