Workout Description

Why This Workout Is Hard

The 30-minute middle section is the key challenge. The ascending rep scheme (1-2-3-4) with double kettlebells creates significant fatigue, especially with full snatches under load. The broken set penalty (push-ups) adds psychological pressure to maintain unbroken sets. The 6-minute push-up AMRAP finale becomes particularly challenging after accumulated upper body fatigue from KB work and potential penalty push-ups.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of compound movements with kettlebells taxes muscular endurance across multiple muscle groups, particularly challenging grip and shoulder stamina.
• Endurance (8/10): 42-minute duration with three AMRAPs creates significant cardiovascular demand, especially during the 30-minute middle section with ascending rep scheme and complex movements.
• Flexibility (7/10): Full snatches, front squats, and kettlebell movements demand good mobility in hips, shoulders, and thoracic spine.
• Power (7/10): Dynamic movements like snatches and kettlebell swings require significant power output, especially during the longer middle section.
• Strength (6/10): Double kettlebell work and complex movements like snatches and cleans require moderate strength, though not maximal loads.
• Speed (5/10): Moderate cycling speed required for kettlebell movements and transitions, but workout length prevents sustained high-speed efforts.

Movements

• Front Squat
• Push-Up

Scaling Options

Reduce kettlebell weight by 4kg/8lbs if unable to maintain overhead control for 30+ seconds. For main AMRAP, scale to single kettlebell variations if double KB front rack position is limiting. Sub regular push-ups for crush-grip. Push-up modifications: knee push-ups, box push-ups, or incline push-ups. Can reduce working time to 20-mins for middle AMRAP if needed. For advanced athletes, increase kettlebell weight by 4kg/8lbs.

Scaling Explanation

Scale if you cannot maintain full overhead lockout with kettlebell for multiple reps, or if front rack position causes excessive back arch. Form is critical with kettlebell movements - reduce weight before compromising position. Athletes should be able to perform at least 20 good push-ups when fresh to attempt Rx. The goal is to maintain consistent work across all three AMRAPs - if you're failing push-ups in first 5 minutes of middle AMRAP, scale load or movements. Target effort is 7/10 RPE for first two AMRAPs, allowing for max effort in final push-up test.

Intended Stimulus

Mixed-modal workout targeting multiple energy systems. First 6-min AMRAP is a skill/control focus with unilateral work. Main 30-min AMRAP is oxidative with glycolytic spikes, emphasizing load management and technique under fatigue. Final 6-min push-up AMRAP tests muscular endurance and mental toughness. Overall emphasis is on kettlebell technical proficiency and upper body pushing capacity.

Coach Insight

First AMRAP: Focus on kettlebell control and position - these are skill movements. Keep a steady, sustainable pace. Main AMRAP: Start conservative with the ascending ladder. Break sets early to avoid hitting muscle failure. Aim for consistent 2-3 minute rounds. The crush-grip push-ups are meant to be a real penalty - don't drop the bells carelessly. Final AMRAP: You're already fatigued, so break push-ups into sets of 5-10 from the start. Maintain full range of motion even when tired.

Benchmark Notes

Breaking this down into the three AMRAP segments: 1. First 6-min AMRAP (KB work): - Each round is 9 total reps (3+3+3) - Fresh KB work: ~2 sec per rep - Transitions: 2-3 sec between movements - Elite pace: ~8-9 rounds (72-81 reps) - Intermediate: 6-7 rounds - Beginner: 4-5 rounds 2. Middle 30-min AMRAP (ascending ladder): - Round structure: 1-2-3-4 reps (10 total reps per round) - KB Cleans: 2-3 sec/rep - Front Squats: 2-3 sec/rep - Full Snatches: 3-4 sec/rep - Push-up penalty adds ~15-20 sec when breaks occur - Elite can maintain 2-3 full rounds (20-30 reps) per 5 minutes - Intermediate: 1-2 rounds per 5 minutes - Beginner: 1 round per 5 minutes with breaks 3. Final 6-min AMRAP (Push-ups): - Fresh push-up pace: 1-1.5 sec/rep - Heavy fatigue from previous work - Elite: 15-20 reps/min = 90-120 reps - Intermediate: 10-12 reps/min = 60-72 reps - Beginner: 5-8 reps/min = 30-48 reps This workout structure is most similar to Fight Gone Bad in terms of multiple AMRAPs and mixed modal work. Using FGB's anchor points (L10: 430-500 reps, L5: 300-340 reps, L1: 180-220 reps) but adjusting down due to: - Heavier KB work vs wall balls - More technical movements - Longer time domain (42 vs 17 minutes) Final targets: L10 (Elite): 36+ rounds L5 (Intermediate): 24 rounds L1 (Beginner): 12 rounds

Modality Profile

Of the 6 movements: Push-Up is gymnastics (G); Kettlebell High Swing, Squat Frontal Raise, Double KB Hang Clean, Front Squat, and Full Snatch are all weightlifting (W) as they involve external loads. No monostructural movements present. 1/6 movements = ~20% G, 5/6 movements = ~80% W.