Workout Description

Why This Workout Is Medium

This workout combines moderate aerobic demand with basic bodyweight movements. The 700m run provides a solid warm-up before transitioning to familiar gymnastics movements in a manageable rep scheme. While the 10-minute time cap creates urgency, the movements don't significantly interfere with each other, and most average CrossFitters can maintain steady output throughout. The second 700m run, while fatiguing, is straightforward running without complex skills or heavy loading.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume bodyweight movements in AMRAP format will heavily tax upper body pulling/pushing stamina and leg endurance with minimal rest.
• Endurance (7/10): Two 700m runs plus continuous AMRAP work creates significant cardiovascular demand, testing aerobic capacity throughout the 10-minute time cap.
• Speed (6/10): Fast transitions between movements and maintaining pace during runs are crucial for maximizing rounds within the time constraint.
• Flexibility (3/10): Pull-ups require overhead mobility, push-ups need shoulder flexibility, and air squats demand ankle and hip mobility for proper depth.
• Strength (2/10): Purely bodyweight movements with no external load make this primarily a strength endurance test rather than maximal strength.
• Power (2/10): Running has some power component, but the AMRAP bodyweight movements are more about sustained output than explosive power.

Movements

• Run
• Pull-Up
• Push-Up
• Air Squat

Benchmark Notes

This workout is a modified version of Cindy (AMRAP 20: 5 pull-ups + 10 push-ups + 15 air squats) but with a 700m run first and only ~8-9 minutes for the AMRAP portion. Using Cindy as the primary anchor: L10: 25-30 rounds in 20 min, L5: 15-18 rounds, L1: 6-8 rounds. The 700m run takes approximately 2:30-4:30 depending on ability level, leaving 5:30-7:30 for the AMRAP. This represents roughly 35-40% of Cindy's time allocation. Movement analysis: Each round (5 pull-ups + 10 push-ups + 15 air squats) takes 45-60 seconds fresh, degrading to 60-90 seconds with fatigue. Pull-ups: 1-2 sec each = 5-10 sec. Push-ups: 1-1.5 sec each = 10-15 sec. Air squats: 1-1.5 sec each = 15-22 sec. Total movement time: 30-47 sec + 10-15 sec transitions = 40-62 sec per round. In 6-7.5 minutes of AMRAP time, elite athletes can complete 7-11 rounds, intermediate 5-7 rounds, beginners 3-4 rounds. Scaling from Cindy's 20-minute benchmarks to this 6-8 minute window: L10 should achieve ~11 rounds (vs 25-30 in full Cindy), L5 should achieve ~6.7 rounds (vs 15-18), L1 should achieve ~3.5 rounds (vs 6-8). Final targets: L10: 10.9 rounds, L5: 6.7 rounds, L1: 3.5 rounds.

Modality Profile

4 movements total: Run (M), Pull-Up (G), Push-Up (G), Air Squat (G). 3 gymnastics movements (75%) and 1 monostructural movement (25%).