Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy kettlebell work with complex movement patterns and significant grip demands. The first 8-minute EMOM provides structure but accumulates fatigue, while the 8-minute AMRAP afterward forces athletes to maintain output with already-taxed grip and shoulders. The complex nature of the movements requires focus under fatigue, and the continuous nature of the second half particularly challenges grip endurance and shoulder stability.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of compound movements with kettlebells challenges muscular endurance across multiple muscle groups, particularly grip, shoulders, and core.
• Endurance (7/10): The 19-minute duration with complex movements creates significant cardiovascular demand, especially in the AMRAP portion where sustained output is required.
• Strength (6/10): Moderate-heavy kettlebell work through multiple planes requires considerable strength, especially in pressing and rowing movements.
• Flexibility (5/10): Complex requires good mobility in hips, shoulders, and thoracic spine for proper positioning through multiple movement patterns.
• Speed (4/10): EMOM portion requires quick transitions, but overall workout emphasizes control and proper form over speed.
• Power (3/10): While some explosive elements in the clean and press, most movements are controlled strength-based rather than power-focused.

Movements

• Strict Press
• Renegade Row
• Deadlift

Scaling Options

Weight reductions: 16/12kg or 12/8kg kettlebells. Movement modifications: Regular rows instead of renegade rows, single kettlebell complex instead of double, eliminate curl component. Volume options: Reduce to 1 complex per minute in EMOM, 6-minute AMRAP instead of 8. Rest period can extend to 4-5 minutes if needed.

Scaling Explanation

Scale if unable to maintain plank position during renegade rows, struggling to press kettlebells overhead with control, or grip failing before end of EMOM. Priority is maintaining quality movement patterns throughout both sections. Athletes should complete 8-12 total complexes in AMRAP portion. Scale load or movements if grip fatigue causes technique breakdown before metabolic fatigue sets in.

Intended Stimulus

Moderate-to-long duration oxidative workout (19 minutes) with strength-endurance focus. First 8 minutes builds fatigue through consistent work intervals, while the 8-minute AMRAP tests work capacity under accumulated fatigue. Primary challenge is maintaining quality movement patterns with kettlebells while managing grip fatigue.

Coach Insight

Part 1 (EMOM): Establish sustainable pace and efficient transitions. Rest 15-20s between complexes. Keep core tight during renegade rows. Avoid rushing presses - control the eccentric. Part 2 (AMRAP): Aim for 1-2 complexes per minute. Break sets before form deteriorates. Quick but controlled transitions between movements. Common mistakes: rushing the press, losing plank position in renegade rows, excessive back arch in curls.

Benchmark Notes

Breaking this down into components: 1. First 8 minutes (EMOM): - 8 rounds of 2 complexes each = 16 total complexes - Each complex has 6 movements (Dead Curl, Press, Row, 2x Renegade, Deadlift) - This portion is fixed volume 2. AMRAP portion (8 minutes): - Similar to Cindy in structure (fixed time, repeating complex) - Each complex takes ~15-20s for elite athletes when fresh - Adding fatigue multiplier of 1.2x for later rounds - Transition between complexes ~3-5s Benchmarking against Cindy (20 min AMRAP): - Elite athletes get 25-30 rounds in Cindy over 20 min - This workout is more complex per round (6 movements vs 3) - Kettlebell adds load factor - 8 min AMRAP portion should yield: - L10: 7-8 complexes - L5: 5 complexes - L1: 3 complexes Final L10/L5/L1 targets: Male: - L10: 7+ complexes (in AMRAP portion) - L5: 5 complexes - L1: 3 complexes Female: - L10: 6+ complexes - L5: 4 complexes - L1: 2-3 complexes

Modality Profile

All movements involve external loads: Dead Curl (W), Strict Press (W), Bent Over Row (W), Renegade Row (W), and Deadlift (W). With 5 weightlifting movements and no gymnastics or monostructural movements, this workout is 100% weightlifting focused.