Workout Description

Why This Workout Is Medium

This workout combines moderate-volume unilateral leg work with basic pulling in a manageable time domain. The Bulgarian split squats with light weight (50/35) will create leg fatigue but aren't overwhelming. Pull-ups are fundamental and only 5 reps per round. The 12-minute AMRAP allows natural pacing and rest as needed. Most average CrossFitters can complete 6-8 rounds as prescribed, making this a solid moderate challenge without being punishing.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Bulgarian split squats and pull-ups will heavily tax muscular endurance in legs and upper body pulling muscles over multiple rounds.
• Endurance (7/10): A 12-minute AMRAP creates significant cardiovascular demand, requiring sustained aerobic output with minimal rest between movements and rounds.
• Flexibility (6/10): Bulgarian split squats require significant hip flexor mobility and ankle flexibility, while pull-ups demand shoulder and thoracic mobility.
• Speed (5/10): Steady pacing and efficient transitions between unilateral leg work and pull-ups are key to maximizing rounds completed.
• Strength (4/10): Weighted Bulgarian split squats provide moderate strength demand, while pull-ups test relative bodyweight strength throughout the workout.
• Power (2/10): Minimal explosive movement requirements; both exercises are more strength-endurance focused with controlled tempos rather than explosive output.

Movements

• Bulgarian Split Squat
• Pull-Up

Benchmark Notes

This 12-minute AMRAP combines Bulgarian split squats with pull-ups, alternating legs each round. I'll analyze this by comparing to Cindy (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat) as the closest anchor, then adjust for the shorter time domain and different movements. Movement Analysis: - 5 Bulgarian Split Squats: More challenging than air squats due to single-leg loading and balance requirements. Estimate 8-12 seconds per round (1.5-2.5 sec per rep) - 5 Pull-Ups: Standard kipping pull-ups, 5-10 seconds per round (1-2 sec per rep) - Alternating legs adds complexity and transition time Round Breakdown: - Rounds 1-3: Fresh state, ~25-30 seconds per round - Rounds 4-6: Fatigue setting in, ~30-35 seconds per round - Rounds 7-9: Significant fatigue, ~35-40 seconds per round - Rounds 10+: Heavy fatigue, ~40-50 seconds per round Cindy Anchor Comparison: Cindy (20 min): L10 25-30 rounds, L5 15-18 rounds, L1 6-8 rounds This workout is 12 minutes (60% of Cindy's duration) but with more challenging movements. Adjustments from Cindy: - Time reduction: 60% duration suggests ~60% rounds - Movement difficulty: Bulgarian split squats are significantly harder than air squats, reducing pace by ~15-20% - Net adjustment: ~50% of Cindy rounds Calculated targets: - L10: 13-15 rounds (50% of Cindy's 25-30) - L5: 8-9 rounds (50% of Cindy's 15-18) - L1: 3-4 rounds (50% of Cindy's 6-8) Final benchmarks account for the challenging single-leg movement pattern and shorter time domain. Recap: L10: 13+ rounds, L5: 9 rounds, L1: 4-5 rounds

Modality Profile

Bulgarian Split Squat is a bodyweight movement (Gymnastics), Pull-Up is also a bodyweight movement (Gymnastics). However, Bulgarian Split Squat can be performed with external load making it Weightlifting. With two movements spanning G and W modalities, the breakdown is 50% Gymnastics and 50% Weightlifting.