Workout Description

Why This Workout Is Hard

While individual elements aren't extreme, the AMRAP format with double kettlebells creates significant challenges. The half snatch is technically demanding and grip-intensive, leading directly into burpees which spike heart rate. When fatigued athletes return to kettlebells for deadlifts, grip becomes increasingly limiting. The 20-minute duration with no built-in rest makes sustained effort difficult for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Low rep scheme but sustained kettlebell work taxes grip endurance heavily, while burpees challenge total body muscular endurance.
• Power (8/10): Half snatches are inherently explosive movements, requiring significant power production even at submaximal loads.
• Endurance (7/10): Twenty minutes of continuous work with kettlebells and burpees creates significant cardiovascular demand, especially with the quick transitions between movements.
• Flexibility (7/10): Half snatches demand good overhead mobility, while burpees and deadlifts require hip mobility and thoracic extension.
• Strength (6/10): Double kettlebell work requires considerable strength, especially in the posterior chain and shoulders for the half snatches.
• Speed (6/10): Quick transitions between movements and efficient cycling of kettlebell movements are crucial for maximizing rounds.

Movements

• Kettlebell Deadlift
• Burpee

Scaling Options

Weight: Scale to single KB (16/12kg) or lighter doubles (12/8kg). Movements: Sub KB high pulls for half snatch, step-out burpees for full burpees, KB sumo deadlifts for standard position. Volume: Reduce to 3 reps each or extend rest between rounds. Time: Can reduce to 12-15 minutes for beginners while maintaining rep scheme.

Scaling Explanation

Scale if unable to maintain proper KB technique for 5+ unbroken reps or if grip fatigue causes significant breaks within first 10 minutes. Prioritize keeping bells close to body and maintaining strong positions over speed. Athletes should be able to complete 8-12 rounds with good form. Scale load or complexity if unable to maintain consistent work rate throughout full time domain.

Intended Stimulus

Moderate-length oxidative workout (20 minutes) with strength-endurance focus. The double kettlebell work challenges grip strength and posterior chain endurance while maintaining technical proficiency. The burpees add a full-body conditioning element. Primary challenge is maintaining quality movement patterns under accumulated fatigue.

Coach Insight

Start at a sustainable 70-80% effort for first 5 minutes. Aim for unbroken sets early but expect to break up KB movements in later minutes. Keep burpees controlled but efficient. For KB half snatch, focus on hip drive and catching bells smoothly in rack. For deadlifts, maintain neutral spine and keep bells close. Common mistakes include rushing the KB descent and losing posture in deadlifts. Consider breaking into 2+2 for KB movements when fatigued.

Benchmark Notes

This is a 20-minute AMRAP with double kettlebell work and burpees. Using Cindy (20-min AMRAP) as the primary anchor. Movement breakdown per round: - KB Half Snatches (4 reps): 2.5-3s/rep = 10-12s - Burpees (4 reps): 3-4s/rep = 12-16s - KB Deadlifts (4 reps): 2-3s/rep = 8-12s Base round time: 30-40 seconds plus transitions (3-5s between movements) Total round time: ~35-45 seconds for elite athletes Fatigue factors: - KB movements tax grip strength progressively - Burpees create cardiovascular fatigue - Estimate 20% slowdown by round 10 Cindy anchor points (20-min AMRAP): - L10 male: 25-30 rounds - L5 male: 15-18 rounds - L1 male: 6-8 rounds This workout is slightly more taxing than Cindy due to KB work and grip fatigue, so scaling down ~20%: Final targets: Male: - L10: 22+ rounds - L5: 14 rounds - L1: 6 rounds Female (adjusted for lighter KB load): - L10: 21+ rounds - L5: 13 rounds - L1: 5 rounds

Modality Profile

Of the 3 movements: Burpee is Gymnastics (G), while Kettlebell Half Snatch and Kettlebell Deadlift are both Weightlifting (W). With 2 weightlifting movements and 1 gymnastics movement, this creates a 70/30 split between W and G, with no monostructural movements present.

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