Workout Description

Why This Workout Is Medium

This workout features moderate loads (53/35 KB, 95/65 BP) with built-in 30-second rest between movements, creating a favorable work-to-rest ratio. The 4-round structure with 4 minutes of work per round (1 min per movement) prevents extreme fatigue accumulation. While GHD sit-ups demand core endurance and KB swings create metabolic demand, the varied movement pattern and adequate recovery allow average CrossFitters to complete as prescribed. The 400-rep goal is achievable but requires consistent pacing.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep ranges across four rounds test muscular endurance significantly. GHD sit-ups, kettlebell swings, bench press, and goblet squats accumulate substantial volume, demanding sustained muscular output and fatigue resistance.
• Endurance (6/10): Four rounds of continuous work with minimal rest creates sustained cardiovascular demand. The 30-second breaks between movements prevent complete recovery, maintaining elevated heart rate throughout the 16-minute workout.
• Speed (6/10): Minimal rest between movements (30 seconds) demands quick transitions and steady pacing. The AMRAP format with a 400-rep goal incentivizes faster cycling and consistent movement speed across four rounds.
• Flexibility (5/10): GHD sit-ups demand significant spinal and hip mobility. Kettlebell swings and goblet squats require hip and ankle mobility. Bench press demands shoulder mobility. Moderate overall mobility demands across movements.
• Power (5/10): Kettlebell swings are inherently explosive, requiring hip drive and power generation. Other movements (bench press, goblet squats) can be performed explosively but aren't forced to be. Mixed power stimulus throughout.
• Strength (4/10): Moderate loads (53/35# kettlebell and goblet, 95/65# bench) with high reps emphasize strength-endurance over maximal strength. The rep-based format prioritizes volume over heavy loading.

Movements

• Kettlebell Swing
• Goblet Squat
• Bench Press
• GHD Sit-Up

Modality Profile

GHD Sit-Up is Gymnastics (bodyweight). Kettlebell Swing, Bench Press, and Goblet Squat are all Weightlifting (external load). 1 G movement out of 4 total = 25%. 3 W movements out of 4 total = 75%.