Workout Description

Why This Workout Is Medium

The 3RM weighted pull-up is challenging but done fresh with adequate time. The 2800m run provides active recovery before the AMRAP. The bodyweight movements (kipping pull-ups, push-ups) and moderate bike calories create manageable fatigue accumulation over the remaining ~20 minutes. While grip may become limiting after the run, the combination of built-in recovery and fundamental movements keeps this accessible for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): The 2800m run plus continuous AMRAP cycling creates significant cardiovascular demand over 40 minutes total workout time.
• Stamina (7/10): High volume pull-ups and push-ups in the AMRAP will test upper body muscular endurance after the aerobic stress.
• Strength (6/10): Finding a 3RM weighted pull-up is a true strength test, though bodyweight movements dominate the remaining workout.
• Speed (5/10): AMRAP format demands efficient transitions and consistent cycling pace to maximize rounds in remaining time after the run.
• Flexibility (3/10): Standard range of motion for pull-ups, push-ups, and cycling with basic shoulder and hip mobility requirements.
• Power (2/10): Kipping pull-ups require some explosive hip drive, but most movements are sustained efforts rather than explosive.

Movements

• Air Bike
• Weighted Pull-Up
• Run
• Push-Up
• Kipping Pull-Up

Benchmark Notes

This workout has two components: a 3RM weighted pull-up (scored separately) and an AMRAP with 2800m run + pull-ups/push-ups/bike calories in remaining time from 32-minute cap. I'll focus on the AMRAP portion since that's what 'Rounds + Reps' refers to. Breaking down the AMRAP cycle (10 kipping pull-ups + 15 push-ups + 30/24 cal bike): - 10 kipping pull-ups: 10-15 seconds fresh, scaling to 15-25 seconds with fatigue - 15 push-ups: 15-20 seconds fresh, scaling to 20-30 seconds with fatigue - 30/24 cal bike: 45-75 seconds depending on fitness level and fatigue - Transitions: 5-10 seconds between movements Total cycle time: 75-140 seconds per round depending on level and fatigue. The 2800m run will take significant time from the 32-minute cap: - Elite runners: ~9-10 minutes - Average CrossFitters: ~12-14 minutes - Novice: ~16-18 minutes This leaves varying amounts of time for the AMRAP: - Elite: ~22-23 minutes for AMRAP - Average: ~18-20 minutes for AMRAP - Novice: ~14-16 minutes for AMRAP Using Cindy (20-min AMRAP: 5 pull-ups + 10 push-ups + 15 air squats) as an anchor, where L10 achieves 25-30 rounds, L5 gets 15-18 rounds, and L1 manages 6-8 rounds. This workout has heavier pull-up/push-up loading (10/15 vs 5/10) plus bike calories instead of air squats, making it more demanding per round. However, the reduced available time due to the run significantly limits total rounds possible. Adjusting for the run time constraint and increased cycle difficulty: - L10 (Elite): ~10 rounds in 22 minutes - L5 (Average): ~6 rounds in 19 minutes - L1 (Novice): ~2-3 rounds in 15 minutes Final targets: L10: 9.9 rounds, L5: 5.7 rounds, L1: 2.5 rounds

Modality Profile

5 movements total: Kipping Pull Up and Push-Up are gymnastics (2), Run and Bike are monostructural (2), Weighted Pull Up is weightlifting (1). Distribution: 40% G, 40% M, 20% W.