Workout Description

Why This Workout Is Easy

This is a bodyweight-only workout with basic movements and generous rest periods. The 5-minute AMRAP uses simple exercises at low volume per round. The isometric holds have 1-minute caps with rest between attempts, preventing excessive fatigue accumulation. No heavy loads, complex skills, or continuous high intensity. Most average CrossFitters can complete this as prescribed with minimal scaling needed.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High volume bodyweight movements in the AMRAP plus challenging isometric holds test muscular endurance across multiple muscle groups.
• Flexibility (6/10): Overhead squats, inchworms, and handstand holds demand good shoulder mobility, hip flexibility, and ankle range of motion.
• Strength (5/10): Wall sits and handstand holds require significant isometric strength, while banded movements and bodyweight exercises provide moderate resistance.
• Endurance (4/10): The 5-minute AMRAP provides moderate cardiovascular demand, but isometric holds and rest periods limit sustained cardio stress.
• Speed (3/10): AMRAP format encourages steady pacing, but rest periods and isometric holds reduce overall cycling speed requirements.
• Power (2/10): Minimal explosive demands; movements are controlled and deliberate with focus on position and endurance rather than speed.

Movements

• Shoulder Press
• Single Under
• Glute Bridge Walk Out
• Handstand Hold
• Push-Up
• Overhead Squat
• Wall Sit
• Banded Pull Apart
• Alternating Reverse Lunge
• Inchworm

Scaling Options

AMRAP: Reduce to 15 single unders, remove push-up from inchworms, use bodyweight squats instead of overhead squats, substitute band exercises with arm circles if no bands available. Wall sit: Reduce angle (less than 90 degrees) or perform supported squat hold. Handstand: Use chest-to-wall hold, downward dog hold, or pike position on box. Reduce hold times to 30-45 seconds if needed.

Scaling Explanation

Scale if you cannot maintain quality movement patterns throughout the AMRAP or cannot hold wall sit for at least 15-20 seconds. Priority is maintaining good positions and continuous movement rather than hitting specific rep counts. For handstand holds, scale if you cannot maintain position for 10+ seconds - focus on building inversion tolerance and shoulder stability over time duration.

Intended Stimulus

Mixed modal conditioning workout combining aerobic capacity with isometric strength endurance. The 5-minute AMRAP targets the oxidative system with low-intensity movement flow, while the wall sit and handstand holds challenge muscular endurance and body position stability. Primary focus is movement quality, body awareness, and sustained effort under fatigue.

Coach Insight

In the AMRAP, maintain steady rhythm - don't sprint early. Focus on smooth transitions between movements. Keep single unders relaxed and controlled. On inchworms, step back to plank if needed to maintain push-up quality. Control the descent on reverse lunges. For wall sits, find your sustainable position early - thighs parallel, back flat against wall. On handstand holds, keep tight body line and breathe normally. Use the 10-second rests to reset mentally and prepare for maximum effort on holds.

Benchmark Notes

This is a 5-minute AMRAP with 7 movements per round. Movement breakdown: 30 Single Unders (15 sec), 10 Inchworms w/ Push Up (20 sec), 10 Alt Reverse Lunges (12 sec), 10 Glute Bridge Walk Outs (15 sec), 10 Banded Pull Aparts (8 sec), 10 Banded Shoulder Press (12 sec), 10 Banded Overhead Squat (18 sec). Fresh round time: ~100 seconds. With transitions (5 sec between movements): ~130 seconds. Fatigue considerations: Round 1-2 at base pace, Round 3+ with 15-20% degradation due to accumulated fatigue from bodyweight movements and shoulder/core intensive work. Band exercises become more challenging as shoulders fatigue. Elite athletes complete 4.5+ rounds, recreational athletes struggle to complete 2 full rounds due to inchworm/push-up combination and overhead squat complexity.

Modality Profile

9 out of 10 movements are bodyweight gymnastics exercises (Push-Up, Inchworm, Alternating Reverse Lunge, Glute Bridge Walk Out, Wall Sit, Handstand Hold, and banded movements which use minimal resistance). Only Alternating Single Under counts as monostructural cardio coordination. No external load weightlifting movements present.