What is a good score for AM 5/11?

AM 5/11 scores vary based on fitness level and experience. Track your personal progress over time.

What is considered a good AM 5/11 score?

A good AM 5/11 score depends on your individual fitness level and experience. Focus on improvement over absolute numbers.

What should I aim for in AM 5/11?

Your AM 5/11 approach should be challenging but sustainable. Focus on maintaining good form throughout the workout.

How do I scale AM 5/11?

AM 5/11 can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does AM 5/11 work?

AM 5/11 primarily works the muscles involved in Air Bike, Push-Up, General Mobility. This workout develops multiple fitness domains.

AM 5/11 WOD - Scaling & Strategy

Workout Description

Ankle rehab 5x500 m ski 10 push-ups 10 cal AA

Why This Workout Is Easy

This is a low-volume, bodyweight-only workout with built-in recovery between rounds. Five rounds of 500m ski erg (moderate aerobic work), 10 push-ups, and 10 calorie assault bike is manageable for the average CrossFitter. The ski erg provides active recovery between movements, and the total volume is modest. No heavy loads, complex skills, or significant fatigue accumulation. Most athletes complete as prescribed without scaling.

Training Focus

This workout develops the following fitness attributes:

Endurance (7/10): Five rounds of 500m ski erg creates sustained cardiovascular demand. The moderate volume and repeated aerobic efforts build aerobic capacity without extreme duration.

Stamina (6/10): Push-ups and calorie row repeated across five rounds test muscular endurance. Volume is moderate; fatigue accumulates but doesn't reach extreme levels.

Speed (5/10): Five rounds with minimal rest between movements creates steady pacing demands. Not a sprint; consistent cycling through rounds is key to performance.

Flexibility (3/10): Ski erg requires shoulder mobility and hip extension. Push-ups demand shoulder and chest flexibility. Ankle rehab context suggests some mobility focus but movements are basic.

Power (3/10): Ski erg has some explosive leg drive component. Push-ups can be performed explosively but format doesn't demand it. Moderate power stimulus overall.

Strength (2/10): Push-ups are bodyweight only with no external load. Ski erg and rowing are low-strength movements. Minimal maximal force production required.

Modality Profile

Workout contains 5 unique movements: Ankle rehab (Gymnastics - bodyweight mobility), Ski (Monostructural - cyclical cardio), Push-ups (Gymnastics - bodyweight), Calories on assault bike (Monostructural - cyclical cardio), and Air Assault bike (Monostructural - cyclical cardio). Distribution: 2 Gymnastics movements (40%), 3 Monostructural movements (60%), 0 Weightlifting movements (0%). Rounded to nearest 10%: G: 40, M: 60, W: 0. Note: 'Calories AA' and 'ski' both represent monostructural work.

Attribute	Score	Explanation
Endurance	7/10	Five rounds of 500m ski erg creates sustained cardiovascular demand. The moderate volume and repeated aerobic efforts build aerobic capacity without extreme duration.
Stamina	6/10	Push-ups and calorie row repeated across five rounds test muscular endurance. Volume is moderate; fatigue accumulates but doesn't reach extreme levels.
Strength	2/10	Push-ups are bodyweight only with no external load. Ski erg and rowing are low-strength movements. Minimal maximal force production required.
Flexibility	3/10	Ski erg requires shoulder mobility and hip extension. Push-ups demand shoulder and chest flexibility. Ankle rehab context suggests some mobility focus but movements are basic.
Power	3/10	Ski erg has some explosive leg drive component. Push-ups can be performed explosively but format doesn't demand it. Moderate power stimulus overall.
Speed	5/10	Five rounds with minimal rest between movements creates steady pacing demands. Not a sprint; consistent cycling through rounds is key to performance.

Attribute

Score

Explanation

Endurance

7/10

Five rounds of 500m ski erg creates sustained cardiovascular demand. The moderate volume and repeated aerobic efforts build aerobic capacity without extreme duration.

Stamina

6/10

Push-ups and calorie row repeated across five rounds test muscular endurance. Volume is moderate; fatigue accumulates but doesn't reach extreme levels.

Strength

2/10

Push-ups are bodyweight only with no external load. Ski erg and rowing are low-strength movements. Minimal maximal force production required.

Flexibility

3/10

Ski erg requires shoulder mobility and hip extension. Push-ups demand shoulder and chest flexibility. Ankle rehab context suggests some mobility focus but movements are basic.

Power

3/10

Ski erg has some explosive leg drive component. Push-ups can be performed explosively but format doesn't demand it. Moderate power stimulus overall.

Speed

5/10

Five rounds with minimal rest between movements creates steady pacing demands. Not a sprint; consistent cycling through rounds is key to performance.

Ankle rehab 5x500 m ski 10 push-ups 10 cal AA

Difficulty:

Easy

Modality:

Your Scores:

Workout Description

Why This Workout Is Easy

Training Focus

Movements

Modality Profile

Training Profile

AM 5/11

Training Profile

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