Workout Description

Why This Workout Is Hard

This 20-minute AMRAP combines moderate loads with high volume and no built-in rest. The continuous nature means significant fatigue accumulation, especially in the legs and shoulders. The DB snatches (53/35) are particularly challenging when fatigued from wall balls and KB swings. The row provides some positional relief but maintains cardiovascular stress. Most athletes will need to break up sets by round 2-3.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Twenty minutes of continuous work with moderate loads and a rowing component creates significant cardiovascular demand. The mixed modal nature prevents complete exhaustion of any one system.
• Stamina (7/10): High-rep scheme (20 reps) across multiple movements challenges local muscular endurance, particularly in legs and posterior chain. Rowing adds upper body endurance demand.
• Power (7/10): Multiple explosive movements (box jumps, kettlebell swings, wall balls, snatches) require significant power output throughout the workout.
• Flexibility (6/10): Overhead positions in wall balls and snatches, hip mobility for swings and box jumps, and ankle flexibility for squatting create moderate mobility demands.
• Speed (5/10): Moderate-paced transitions between movements and equipment. Success requires efficient cycling of moderately heavy implements while managing fatigue.
• Strength (4/10): Moderate loads in wall balls, kettlebell swings, and dumbbell snatches require strength, but not maximal effort. Weight selection allows for sustained work.

Movements

• Wall Ball
• Kettlebell Swing
• Dumbbell Snatch
• Box Jump
• Row

Scaling Options

Wall Balls: 14/10lb ball, reduce target height, or sub goblet squats KB Swings: 35/26lb, Russian style instead of American Box Jumps: 20/16in box, step-ups, or ramp DB Snatches: 35/25lb, single arm DB clean and press Row: Reduce to 15 calories, or sub bike/run Volume Option: Reduce all movements to 15 reps Time Option: Cap at 15 minutes for newer athletes

Scaling Explanation

Scale if unable to perform 10+ unbroken wall balls, if KB swings cause low back strain, or if unable to maintain form on box jumps when tired. Priority is maintaining consistent movement and intensity throughout - better to scale and keep moving than go Rx and have long breaks. Athletes should be able to complete at least 3 full rounds. Each round should take 4-6 minutes. Scale to maintain intensity above 70% effort level throughout.

Intended Stimulus

Moderate-length metabolic conditioning workout (15-25 minutes) targeting primarily the glycolytic and oxidative energy systems. The workout challenges both muscular endurance and cardiovascular capacity through full-body movements. The combination of explosive movements (box jumps, KB swings) with grinding movements (wall balls, rowing) tests work capacity across varied modalities.

Coach Insight

Break up wall balls early (sets of 10-10 or 7-7-6) to avoid shoulder fatigue. Keep KB swings powerful but controlled - focus on hip drive. Step down from box jumps if fatigued to maintain safety. For DB snatches, alternate every 5 reps to manage fatigue. On the rower, aim for 1000-1200 cal/hour pace - don't sprint. Transitions should be quick but deliberate. Most athletes will complete 3-5 rounds. Target consistent round times within 30 seconds of each other.

Benchmark Notes

Using Cindy (20min AMRAP of gymnastics/bodyweight) as primary anchor. This workout has similar time domain but more complex movements and equipment transitions. Per round breakdown (elite pace): - Wall Balls (20): ~45s (2.5s/rep with fatigue) - KB Swings (20): ~35s (1.75s/rep) - Box Jumps (20): ~35s (1.75s/rep) - DB Snatches (20): ~45s (2.25s/rep) - Row (20 cal): ~45s Transitions: ~15s between movements Total time per round: ~200s (3:20) for elite athletes In 20 minutes, this yields: - L10 (elite): 11+ rounds - L5 (intermediate): 7-8 rounds - L1 (beginner): 4-5 rounds Compared to Cindy anchor (L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds), this workout has: - More complex movements - Equipment transitions - Heavier loading - Rowing component Resulting in ~60% fewer rounds across all levels. Final targets: Male L10: 11+ rounds Male L5: 7.6 rounds Male L1: 4.2 rounds Female L10: 9.8+ rounds Female L5: 6.8 rounds Female L1: 3.8 rounds

Modality Profile

Of the 5 movements: Box Jump is Gymnastics (G), Row is Monostructural (M), and Wall Ball, Kettlebell Swing, and Dumbbell Snatch are Weightlifting (W). This gives us 1/5 G, 1/5 M, and 3/5 W, rounded to nearest 10%.

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