Workout Description

Why This Workout Is Medium

While the volume is moderately high (35 reps), the kettlebell weight is manageable and air squats provide active recovery. The burpees and push-ups are low-rep, allowing natural breaks. The 22-minute time cap creates steady but not overwhelming intensity. The cash-out is long but single-unders are low-skill. Most CrossFitters can maintain consistent pacing without hitting severe limiting factors.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of squats, swings, and push-ups challenges local muscular endurance. Multiple muscle groups tested across long duration.
• Endurance (7/10): 22-minute AMRAP format with high-rep bodyweight movements and KB swings creates sustained cardiovascular demand. Cash-out adds additional aerobic stress.
• Speed (6/10): Quick transitions between movements and maintaining pace on high-rep sets will impact score. Jump rope requires quick feet.
• Flexibility (4/10): KB swings require hip hinge mobility, while air squats test hip and ankle range. Overall moderate mobility demands.
• Power (4/10): Kettlebell swings develop hip power, but fatigue will limit explosive output. Other movements are more endurance-focused.
• Strength (3/10): Moderate KB weight and bodyweight movements focus more on endurance than maximal strength. Push-ups provide some upper body strength demand.

Movements

• Single Under
• Push-Up
• Kettlebell Swing
• Air Squat
• Burpee

Scaling Options

Kettlebell: Scale to 35/26 lb or 26/18 lb based on experience. Substitute regular squats for air squats if mobility is limited. For push-ups, use elevated surface (box/bench) or perform from knees. Reduce volume to 25 KB swings, 7 burpees, 25 air squats, 6 push-ups if needed. Cash-out can be reduced to 300 singles or broken into alternating sets of 30 singles and 30 seconds rest. Time cap can be adjusted to 18 minutes for scaled versions.

Scaling Explanation

Scale if unable to maintain proper KB swing form for sets of 10+, cannot perform 5+ strict push-ups, or if air squat depth/form deteriorates significantly. Priority is maintaining consistent movement through all rounds - intensity should allow 7-9 rounds completion while keeping form. Athletes should be able to speak in short phrases throughout (aerobic zone). Scale load and volume to achieve this stimulus rather than struggling with Rx weights or compromising range of motion.

Intended Stimulus

Moderate-length oxidative conditioning workout (22 minutes) with a moderate-to-high rep volume focus. The workout targets muscular endurance and aerobic capacity through sustained effort. The primary challenge is maintaining consistent output across basic movements while managing fatigue. The cash-out adds skill work and tests mental fortitude when tired.

Coach Insight

Break the kettlebell swings into 2-3 sets (20-15 or 15-10-10) to maintain power and proper hip drive. Keep burpees steady but not rushed - focus on efficiency over speed. Air squats should be performed in larger sets early (sets of 15-20) while fresh. Break push-ups before form deteriorates (sets of 4-4 or 5-3). For pacing, aim to complete each round in about 2:30-3:00 minutes. The single-unders should be done in sets of 50-100 with brief rests to maintain rhythm.

Benchmark Notes

This is a 22-minute AMRAP with moderate-load KB swings and bodyweight movements, followed by a cash-out. Using Cindy (20-min AMRAP of pull-ups, push-ups, squats) as primary anchor. Per-round breakdown: - 35 KB Swings: ~70s (2s/rep) - 9 Burpees: ~36s (4s/rep) - 35 Air Squats: ~53s (1.5s/rep) - 8 Push-Ups: ~12s (1.5s/rep) - Transitions: ~12s Base round time: ~183s (3:03) Fatigue factors: - KB swings get ~20% slower by round 4 - Push-ups become limiting factor in later rounds - Air squats maintain relatively consistent pace Projected rounds: L10 (Elite): 11-12 rounds (comparing to Cindy's 25-30 rounds but adjusted for longer round duration) L5 (Intermediate): 7-8 rounds (scaled from Cindy's 15-18 rounds) L1 (Beginner): 4-5 rounds (aligned with Cindy's 6-8 rounds) Cash-out of 431 single-unders adds ~5-7 minutes but doesn't affect round counts. Final targets: Male - L10: 11+ rounds, L5: 7.8 rounds, L1: 4.2 rounds Female - L10: 10+ rounds, L5: 7.0 rounds, L1: 3.8 rounds

Modality Profile

Burpee, Air Squat, and Push-Up are gymnastics movements (3 of 5 = 60%). Single Unders provide the monostructural element (1 of 5 = 20%). Kettlebell Swings are weightlifting (1 of 5 = 20%). Percentages reflect the rounded share of each movement bucket.

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