Workout Description

Why This Workout Is Medium

This workout features moderate skill demands (HSPU, double unders) with manageable volume spread across two 5-minute AMRAPs. The built-in rest periods prevent excessive fatigue accumulation, and the movements don't significantly interfere with each other. While HSPU may challenge some athletes, the time cap limits volume and the renegade rows use light weight. Most average CrossFitters can complete this as prescribed with appropriate pacing.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume upper body work across double unders, HSPU, push-ups, and renegade rows will heavily tax muscular endurance systems.
• Endurance (7/10): Two 5-minute AMRAPs with minimal rest creates significant cardiovascular demand, especially with the rowing component and continuous movement patterns.
• Flexibility (6/10): HSPU requires significant shoulder mobility and overhead position, while renegade rows demand thoracic spine and hip mobility for proper positioning.
• Speed (6/10): AMRAP format demands quick transitions between movements and efficient cycling to maximize rounds, especially during the high-skill double unders.
• Power (5/10): Double unders require explosive calf and coordination power, while HSPU and renegade rows have moderate power components in their execution.
• Strength (4/10): HSPU and weighted renegade rows provide moderate strength demands, but the AMRAP format shifts focus toward endurance over maximal strength.

Movements

• Push-Up
• Renegade Row
• Handstand Push-Up
• Row
• Double-Under

Benchmark Notes

This workout consists of 2 identical 5-minute AMRAPs with 1-minute rest between. Each AMRAP contains: 50 double unders, 5 HSPU, 10 push-ups, then 25 calorie row, 10 alternating renegade rows (50/35lbs). Since scoring is 'Reps', I'm calculating total repetitions across both rounds. Movement breakdown per round: - 50 double unders: ~25-30 seconds for elite, 45-60 seconds for recreational - 5 HSPU: ~10-20 seconds elite, 30-45 seconds recreational (high fatigue factor) - 10 push-ups: ~10-15 seconds elite, 20-30 seconds recreational - 25 calorie row: ~45-60 seconds elite, 75-90 seconds recreational - 10 renegade rows: ~20-30 seconds elite, 40-60 seconds recreational Total cycle time per round: ~110-155 seconds for elite, 210-285 seconds for recreational. With transitions and fatigue, elite athletes complete ~2.5-3 full cycles per 5-minute AMRAP (175-210 reps per round), while recreational athletes complete ~1.5-2 cycles (105-140 reps per round). Across 2 rounds with 1-minute rest: - L10 (Elite): ~280 total reps - L5 (Average): ~200 total reps - L1 (Beginner): ~120 total reps This aligns with high-intensity AMRAP patterns where elite athletes maintain pace better across multiple rounds while beginners experience significant fatigue degradation.

Modality Profile

5 movements total: Double-Under, Handstand Push-Up, and Push-Up are Gymnastics (3/5 = 60%); Row is Monostructural (1/5 = 20%); Renegade Row is Weightlifting (1/5 = 20%)