Workout Description

Why This Workout Is Medium

The 1400m run provides a moderate aerobic challenge but allows recovery before the AMRAP. The barbell movements use light-moderate weight (95/65) that most can handle, but the unilateral suitcase deadlifts and elevated lunges create stability demands. The AMRAP format allows pacing flexibility. While there's some fatigue accumulation from the run, the movement variety and manageable loads keep this accessible to average CrossFitters without major scaling needs.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume AMRAP with moderate loads challenges muscular endurance across multiple movement patterns, particularly grip strength from suitcase deadlifts and thrusters.
• Endurance (7/10): The 1400m run followed by continuous AMRAP work creates significant cardiovascular demand, testing aerobic capacity throughout the 16-minute time cap.
• Flexibility (6/10): Elevated reverse lunges demand significant hip and ankle mobility, while thrusters require good overhead and front rack flexibility.
• Speed (6/10): AMRAP format rewards efficient transitions and quick cycling through movements, with time pressure from the initial run eating into work capacity.
• Strength (4/10): Moderate barbell loads (95/65) provide meaningful strength stimulus, especially in unilateral suitcase deadlifts and overhead thrusters.
• Power (3/10): Thrusters provide some explosive hip extension demand, but overall workout emphasizes sustained output over explosive power production.

Movements

• Thruster
• Front-Foot Elevated Reverse Lunge
• Run
• Single-Arm Suitcase Deadlift

Benchmark Notes

This workout combines a 1400m run with an AMRAP of complex barbell movements at 95/65 lbs within a 16-minute cap. Breaking down the components: The 1400m run will take elite athletes 4:30-5:30, intermediate 6:00-7:30, and recreational 8:00-10:00+. This leaves varying amounts of time for the AMRAP portion. The AMRAP round consists of 22 total reps: 6 alt front foot elevated reverse lunges, 5 left suitcase deadlifts, 6 thrusters, 5 right suitcase deadlifts. Each round requires significant grip strength, unilateral stability, and overhead capacity. Fresh round time estimates: Elite 90-120 seconds per round, intermediate 120-180 seconds, recreational 180-240+ seconds. However, fatigue from the run and accumulating barbell work will significantly slow later rounds. The elevated reverse lunges add complexity and time compared to standard lunges. Suitcase deadlifts require unilateral core stability and grip endurance. At 95/65 lbs, thrusters become challenging in higher rep schemes under fatigue. Using Cindy (20-min AMRAP bodyweight) as a loose anchor where L10 achieves 25-30 rounds, L5 gets 15-18 rounds, and L1 manages 6-8 rounds, I must adjust significantly downward due to: 1) Shorter time domain (11-12 minutes vs 20), 2) Heavy barbell loading vs bodyweight, 3) Preceding run fatigue, 4) Complex unilateral movements. Elite athletes might complete 7-8 rounds in remaining time, intermediate 4-5 rounds, beginners 2-3 rounds. Final targets: L10: 6.8+ rounds, L5: 4.8 rounds, L1: 2.5 rounds.

Modality Profile

5 movements total: Run (M), Alt Front Foot Elevated Reverse Lunge (G), Left Arm Suitcase Deadlift (W), Thruster (W), Right Arm Suitcase Deadlift (W). 1 Gymnastics (20%), 1 Monostructural (20%), 3 Weightlifting (60%)