Workout Description

Why This Workout Is Medium

While 135/95 front squats are moderately heavy for most athletes, the combination with bodyweight push-ups and step-ups creates manageable fatigue accumulation. The 14-minute AMRAP allows athletes to pace themselves and break movements as needed. Step-ups provide active recovery between upper body work. Most average CrossFitters can complete 3-4 rounds as prescribed, though the front squats will become the limiting factor as grip and legs fatigue.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of front squats, push-ups, and step-ups will heavily tax muscular endurance, especially in legs and upper body.
• Endurance (7/10): A 14-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic output throughout the time domain.
• Strength (6/10): Front squats at 135/95 lbs require moderate strength, while push-ups and step-ups add bodyweight strength demands throughout.
• Speed (6/10): Efficient transitions between three different movement patterns and maintaining consistent cycling speed is crucial for maximizing rounds.
• Flexibility (4/10): Front squats demand good ankle and thoracic mobility, while step-ups require hip flexibility for the 24/20 inch box height.
• Power (2/10): Minimal explosive movement; focus is on grinding through moderate loads and bodyweight movements with steady output.

Movements

• Push-Up
• Front Squat
• Step-Up

Benchmark Notes

This 14-minute AMRAP with 15 Front Squats (135/95), 15 Push Ups, and 15 Step Ups (50/35, 24/20) requires analysis of each movement's time demands and fatigue accumulation. Movement breakdown: Front Squats at 135/95 lbs will take 2-3 sec per rep when fresh (30-45 sec for 15 reps), but this is a moderately heavy load that will cause significant fatigue. Push-ups will take 1-1.5 sec per rep (15-23 sec for 15 reps), with increasing breakdown as rounds progress. Step-ups with weight will take 2-2.5 sec per rep (30-38 sec for 15 reps). Round 1 estimate: 75-106 sec including transitions. As fatigue sets in, front squats will require more rest between reps, push-ups will break into smaller sets, and step-ups will slow down. By round 3-4, expect 1.2-1.3x multiplier. By round 5-6, expect 1.3-1.5x multiplier. The closest anchor is Cindy (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat), where L10 achieves 25-30 rounds, L5 achieves 15-18 rounds, and L1 achieves 6-8 rounds. However, this workout is significantly more demanding due to the weighted front squats and step-ups, plus it's 6 minutes shorter. Adjusting for the heavier loading and shorter time domain: Elite athletes (L10) should complete 6.5-7 rounds, intermediate athletes (L5) around 4.5-5 rounds, and beginners (L1) around 2-3 rounds. Final targets: L10: 6.8+ rounds, L5: 4.8 rounds, L1: 2.5 rounds.

Modality Profile

Front Squat is weightlifting (barbell movement), Push-Up and Step-Up are gymnastics (bodyweight movements). With 2 gymnastics and 1 weightlifting movement, the breakdown is approximately 67% gymnastics and 33% weightlifting.