Workout Description
AMRAP in 20 minutes
5 Chest-to-Bar Pull-Ups
10 Wall Ball Shots (20/14 lbs)
15 Kettlebell Swings (1.5/1 pood)
Why This Workout Is Medium
A 20-minute AMRAP triplet combining chest-to-bar pull-ups, wall balls, and kettlebell swings.
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): A 20-minute AMRAP of 5 chest-to-bar pull-ups, 10 wall ball shots (20/14 lbs), and 15 kettlebell swings (1.5/1 pood or 53/35 lb). This triplet tests sustained pacing and cardiovascular endurance across gymnastics, conditioning, and moderate KB work.
- Stamina (7/10): Cycling C2B (pulling/grip stamina), wall balls (leg/shoulder stamina), and KB swings (posterior chain/grip stamina) for 20 minutes tests the ability to maintain output across multiple modalities.
- Power (6/10): Wall balls (squat and throw) and kettlebell swings are explosive movements. Kipping C2B also utilize power. Maintaining power output over 20 minutes is tested.
- Speed (6/10): Efficient cycling of all three movements with consistent pacing and minimal rest is crucial for maximizing rounds in this AMRAP.
- Strength (4/10): Kettlebell swings at 1.5/1 pood are a moderate load. C2B pull-ups test relative pulling strength. Wall balls are light-moderate. Focus is on endurance of these strength components.
- Flexibility (3/10): Requires full range for C2B pull-ups, full squat depth for wall balls, and hip hinge for KB swings.
Modality Profile
A couplet of a monostructural movement (Row) and a gymnastics movement (Burpee). The structure ensures an even split between the two modalities.
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