Workout Description

Why This Workout Is Hard

While individual elements are moderate (DB snatches, KB swings, bodyweight movements), the 20-minute AMRAP format with increasing row calories creates significant cumulative fatigue. The row progression (adding 6 cals each round) becomes a major limiting factor as rounds accumulate, especially combined with the continuous nature of the other movements. Most athletes will complete 6-8 rounds but struggle maintaining pace in later rounds.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): The 20-minute AMRAP with increasing row calories creates significant cardiovascular demand. The compound movements and escalating row volume ensure sustained elevated heart rate.
• Stamina (7/10): Multiple movement patterns targeting different muscle groups with moderate rep schemes. The increasing row calories challenge muscular endurance progressively.
• Power (7/10): Dumbbell snatches and kettlebell swings are explosive movements. Burpees add another power element through ground-to-standing transitions.
• Flexibility (6/10): Russian swings, lunges, and snatches demand good hip mobility. Overhead positions in snatches require shoulder flexibility.
• Speed (6/10): Quick transitions between movements and efficient cycling of moderate rep schemes are crucial. Row pace management becomes increasingly important.
• Strength (4/10): Dumbbell and kettlebell movements require moderate strength, but weights are typically submaximal for sustained work capacity.

Movements

• Lunge
• Burpee
• Dumbbell Snatch
• Russian Kettlebell Swing
• Hand-Release Push-Up
• Row

Scaling Options

DB Snatch: Scale to 25/15lb DB or sub with single arm DB clean. Burpees: Step-out variation or eliminate jump. KB Swings: Reduce to 26/18lb or American swing with lighter weight. Push-ups: Elevate hands on box or perform from knees. Row: Cap calorie increases at 18 total or maintain 6 cals throughout. For beginners, consider 12-15 min time cap with consistent 6 cal row.

Scaling Explanation

Scale if unable to maintain form on DB snatches after round 3, if push-ups break form, or if row calories become overwhelming (taking 90+ seconds). Priority is maintaining consistent movement through all rounds rather than maximizing rounds. Target is 6-8 rounds for advanced athletes, 4-6 rounds for intermediates. Scale to achieve at least 4 full rounds while keeping heart rate below 90% max.

Intended Stimulus

Moderate-length oxidative workout (20 minutes) with an ascending caloric row component that creates a progressive metabolic challenge. Primary focus is on muscular endurance and aerobic capacity. The mixed modal movements target full body with emphasis on posterior chain and pushing mechanics. The increasing row calories create a 'buy-in' effect that forces pacing consideration.

Coach Insight

Start at a sustainable 70-75% effort for the first 3-4 rounds. The increasing row calories will become the limiting factor - don't sprint early rounds. Break up DB snatches into sets of 3+3 to maintain form. Keep burpees controlled but efficient. Russian swings should hit consistent height at eye level. For push-ups, break at 3+3 early to preserve quality. On the row, settle into a consistent pace around 1100-1200 cal/hr - don't sprint.

Benchmark Notes

This 20-min AMRAP is most similar to Cindy in format and time domain, though with different movements and increasing rowing calories. Analysis: 1. Base movement times (per round): - DB Alt Arm Snatch: 6 reps × 2.5s = 15s - Burpees: 6 reps × 3.5s = 21s - KB Russian Swings: 6 reps × 2s = 12s - Lunges: 6 reps × 1.5s = 9s - H/R Push-ups: 6 reps × 2s = 12s - Row: Starting at 6 cal, +6 each round 2. Row calorie progression: - Round 1: 6 cal ≈ 15s - Round 5: 30 cal ≈ 60s - Round 10: 60 cal ≈ 120s 3. Transitions between movements: ~5s × 5 transitions = 25s per round 4. Fatigue factors: - Early rounds (1-4): ~90s per round - Middle rounds (5-8): ~120s per round - Late rounds (9+): 150-180s per round due to increasing row calories Comparing to Cindy anchor (20 min AMRAP): - L10 Cindy: 25-30 rounds - L5 Cindy: 15-18 rounds - L1 Cindy: 6-8 rounds This workout is significantly harder than Cindy due to: - More complex movements - Increasing row calories - Greater transition demands Projected targets: Men: - L10: 12-13 rounds - L5: 8-9 rounds - L1: 4-5 rounds Women: - L10: 11-12 rounds - L5: 7-8 rounds - L1: 3-4 rounds

Modality Profile

Of 6 movements: Gymnastics (2): Burpee, Lunge, Hand-Release Push-Up; Monostructural (1): Row; Weightlifting (2): Dumbbell Snatch, Russian Kettlebell Swing. Rounded to nearest 10%.

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