Workout Description

Why This Workout Is Medium

This workout combines moderate-intensity movements with manageable loads over 14 minutes. The bike provides active recovery between strength movements, and the dumbbell weights (50/35) are accessible for most athletes. While the continuous AMRAP format creates fatigue accumulation, the movement variety and built-in recovery from cycling prevents any single limiting factor from becoming overwhelming. Most CrossFitters can complete this as prescribed with steady pacing.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of alternating lunges and beastmakers with dumbbells will heavily tax muscular endurance, especially in legs and grip strength.
• Endurance (7/10): A 14-minute AMRAP with continuous cycling between bike calories and weighted movements creates significant cardiovascular demand and aerobic stress.
• Flexibility (6/10): Reverse lunges require good hip and ankle mobility, while beastmakers demand shoulder and thoracic spine flexibility for proper positioning.
• Speed (6/10): AMRAP format rewards efficient transitions and maintaining consistent pace across all movements to maximize total rounds completed.
• Strength (4/10): Moderate dumbbell loads (50/35) provide meaningful resistance for lunges and beastmakers, but not maximal strength demands.
• Power (2/10): Minimal explosive movement requirements; focus is on sustained effort rather than power output or speed of contraction.

Movements

• Reverse Lunge
• Beastmaker
• Air Bike

Benchmark Notes

This 14-minute AMRAP contains 10/7 calorie bike, 20 alternating reverse lunges (50/35 DBs), and 5 beastmakers (50/35 DBs). I'll analyze each movement and apply fatigue multipliers. Movement breakdown per round: - 10/7 cal bike: 18-25 sec (male/female) fresh state - 20 alt reverse lunges with DBs: 1.5 sec per rep = 30 sec fresh - 5 beastmakers with DBs: 3-4 sec per rep = 15-20 sec fresh - Transitions: 5-8 sec between movements Total fresh round time: 68-78 sec (male), 73-83 sec (female) Fatigue progression over 14 minutes: - Rounds 1-3: 1.0x multiplier = 70-75 sec per round - Rounds 4-6: 1.15x multiplier = 80-86 sec per round - Rounds 7-9: 1.3x multiplier = 91-98 sec per round - Rounds 10+: 1.5x multiplier = 105-113 sec per round The dumbbell loading (50/35) is moderate but will create significant grip and shoulder fatigue. The bike-to-lunge transition involves different muscle groups which aids recovery, but the lunges-to-beastmakers transition maintains lower body and grip demand. Using Cindy (20-min AMRAP) as the closest anchor: L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. However, this workout has heavier loading and more complex movements than Cindy's bodyweight format. Scaling down proportionally for the 14-minute timeframe and increased difficulty: Projected performance: - L10 (Elite): 8.4-9.0 rounds - can maintain sub-90 sec rounds throughout - L5 (Average): 6.0 rounds - rounds slow to 2+ minutes by mid-workout - L1 (Beginner): 3.5 rounds - significant rest needed, rounds approach 3+ minutes Final targets: L10: 8.4 rounds, L5: 6.0 rounds, L1: 3.5 rounds

Modality Profile

Three movements across all modalities: Bike (monostructural cardio), Reverse Lunge (bodyweight gymnastics), and Beastmaker (weighted/external load). Equal distribution with slight rounding to weightlifting.