Workout Description

Why This Workout Is Hard

The 1400m run creates significant leg and cardiovascular fatigue before entering the AMRAP. Double unders require fresh calves and coordination, toes to bar demand grip and core strength, while burpee pull-ups combine two demanding movements. The continuous 20-minute format with no built-in rest means fatigue accumulates across all movement patterns. Most athletes will struggle with movement quality degradation, especially the skill-based double unders after running.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): The 1400m run followed by continuous AMRAP work creates significant cardiovascular demand, testing aerobic capacity throughout the 20-minute time cap.
• Stamina (7/10): High-volume double unders, toes to bar, and burpee pull-ups will challenge muscular endurance, especially grip and core stamina over multiple rounds.
• Flexibility (6/10): Toes to bar requires significant shoulder and hip flexibility, while burpee pull-ups demand good overhead mobility and hip extension range of motion.
• Speed (6/10): Fast transitions between movements and maintaining quick double under cycling are crucial for maximizing rounds in the limited remaining time after the run.
• Power (5/10): Double unders are explosive and require coordination, while burpee pull-ups have power elements in the jump and pull-up phases of the movement.
• Strength (4/10): Burpee pull-ups require moderate pulling strength, while toes to bar demands core strength, but primarily tests strength endurance rather than maximal force.

Movements

• Run
• Double-Under
• Toes-to-Bar
• Burpee Pull-Up

Benchmark Notes

This workout consists of a 1400m run followed by an AMRAP of 20 double unders, 6 toes to bar, and 4 burpee pull-ups in the remaining time. I'll analyze this by breaking down the components and referencing the Cindy benchmark (AMRAP 20: 5 pull-ups + 10 push-ups + 15 air squats) as the closest anchor. Run Analysis: - 1400m run will take: Elite 4:30-5:00, Intermediate 6:00-7:00, Recreational 8:00-10:00 - This leaves approximately 15:00-15:30 for elite, 13:00-14:00 for intermediate, 10:00-12:00 for recreational athletes AMRAP Round Breakdown: - 20 Double Unders: 10-15 seconds fresh, scaling to 15-25 seconds with fatigue - 6 Toes to Bar: 9-15 seconds fresh, scaling to 15-25 seconds with fatigue - 4 Burpee Pull-Ups: 16-24 seconds fresh, scaling to 24-40 seconds with fatigue - Total per round: 35-54 seconds fresh, scaling to 54-90 seconds in later rounds - Transitions: 5-10 seconds between movements Fatigue Considerations: - Double unders become increasingly difficult to string together - Toes to bar grip fatigue compounds with burpee pull-ups - Burpee pull-ups are extremely taxing, especially after toes to bar - Expect significant set breaking after round 3-4 Compared to Cindy (L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds), this workout is significantly more challenging due to: 1. Reduced working time (13-16 minutes vs 20 minutes) 2. Much higher skill/strength demands (toes to bar + burpee pull-ups vs regular pull-ups) 3. More grip-intensive and metabolically demanding movements Adjusting from Cindy anchor with ~35% reduction for time and ~40% reduction for movement difficulty: - L10: 10-12 rounds (vs Cindy's 25-30) - L5: 6-7 rounds (vs Cindy's 15-18) - L1: 2-3 rounds (vs Cindy's 6-8) Final targets: L10: 11 rounds, L5: 6.5 rounds, L1: 2.5 rounds

Modality Profile

4 movements total: Run (M), Double-Under (G), Toes-to-Bar (G), Burpee Pull-Up (G). 3 gymnastics movements (75%) and 1 monostructural movement (25%).