Workout Description

Why This Workout Is Medium

The 800m row/60 cal bike creates moderate fatigue but allows brief recovery before the AMRAP. The bodyweight triplet (5-10-15) is manageable volume per round with natural breathing breaks between movements. While 14 minutes of continuous work accumulates fatigue, the light loading and fundamental movements keep this accessible to average CrossFitters. The limiting factor will be muscular endurance rather than strength or complex skills.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume bodyweight movements in AMRAP format will heavily tax upper body pulling/pushing stamina and leg muscular endurance throughout.
• Endurance (8/10): The 800m row/bike followed by continuous AMRAP creates significant cardiovascular demand over 14 minutes with minimal rest periods.
• Speed (6/10): Fast transitions between movements and maintaining high cycle rate during AMRAP portion are crucial for maximizing total rounds.
• Flexibility (3/10): Pull-ups require overhead mobility, push-ups need shoulder/wrist flexibility, and air squats demand ankle/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): Minimal explosive demand as movements are performed at sustainable pace rather than maximal speed or power output.

Movements

• Air Bike
• Row
• Pull-Up
• Push-Up
• Air Squat

Benchmark Notes

This workout is very similar to the iconic Cindy benchmark (AMRAP 20: 5 pull-ups + 10 push-ups + 15 air squats), but with key differences: 800m row/60-48 cal bike buy-in and only ~9 minutes for the AMRAP portion (14 min cap minus ~5 min for cardio). Starting with Cindy anchors: L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. The 800m row takes approximately 3:00-3:30 for L10 athletes, 3:30-4:30 for L5, and 4:30-6:00 for L1, leaving 10.5-11 min, 9.5-10.5 min, and 8-9.5 min respectively for the AMRAP. This represents roughly 45-55% of Cindy's 20-minute duration. Additionally, pre-fatigued legs and grip from rowing will reduce performance by 10-15%. Applying these factors: L10 athletes should complete 16-18 rounds (vs 25-30 in Cindy), L5 athletes 10-12 rounds (vs 15-18), and L1 athletes 4-6 rounds (vs 6-8). Each round takes approximately 30-40 seconds fresh, increasing to 45-60 seconds with fatigue. Final targets: L10: 16.5 rounds, L5: 10.5 rounds, L1: 4.5 rounds.

Modality Profile

5 movements total: 3 Gymnastics (Pull-Up, Push-Up, Air Squat) = 60%, 2 Monostructural (Row, Bike) = 40%, 0 Weightlifting = 0%