Workout Description
AMRAP in 20 minutes
8 Strict Pull-Ups
8 Box Jumps (36/30 in)
12 Kettlebell Swings (2/1.5 pood)
Why This Workout Is Hard
Hero WOD (Triplet AMRAP). 20 mins: strict pull-ups, high box jumps (36in), heavy KB swings (70lb). Tests strength/power/gymnastics endurance.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Cycling strict pull-ups (strict pulling stamina), high box jumps (leg explosive stamina), and heavy KB swings (posterior chain/grip stamina) for 20 minutes is very demanding on specific muscular endurance.
- Endurance (7/10): AMRAP in 20 minutes of 8 strict pull-ups, 8 high box jumps (36/30 in), and 12 heavy kettlebell swings (2/1.5 pood). This triplet tests strength, explosive power, and conditioning over a sustained period, with strict gymnastics adding a unique challenge.
- Strength (7/10): Strict pull-ups require significant relative pulling strength. Kettlebell swings at 2/1.5 pood (70/53 lb) are a heavy load. High box jumps demand considerable leg strength/power.
- Power (7/10): High box jumps and kettlebell swings are explosive movements. Maintaining power output for these movements for 20 minutes, alongside strict gymnastics, is a key challenge.
- Speed (5/10): Efficient cycling of all three movements with consistent pacing and minimal rest is crucial for maximizing rounds. Managing fatigue on strict pull-ups is important.
- Flexibility (3/10): Requires full range for strict pull-ups. Hip flexion for high box jumps. Good hip hinge for heavy KB swings.
Modality Profile
A couplet of a weightlifting movement (KBS) and a gymnastics movement (Burpee). The stimulus is evenly split between G and W.
Similar Workouts to TK
If you enjoy TK, you might also like these similar CrossFit WODs:
- Sage at 20 (92% similar) - AMRAP in 20 minutes
20 Thrusters (135/95 lb)
20 Pull-Ups
20 Burpees...
- Oh No Curtis P (91% similar) - For Time
100 Curtis P's (105/70 lb)
One "Curtis P" complex is comprised of one Power Clean one Lunge...
- Peyton (91% similar) - AMRAP in 20 minutes:
10 Chest-to-Bar Pull-Ups
10 Dumbbell Thrusters (50/35 lb)
Every 2 minutes, star...
- Nate (91% similar) - AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)...
- Donny (91% similar) - 21-15-9-9-15-21 Reps, For Time
Deadlifts (225/155 lb)
Burpees...
- Dia (91% similar) - For Time
118 Bar Facing Burpees
26 Squat Clean Thrusters (135/95 lb)...
- Chief Jason Byrd (91% similar) - 4 Rounds for Time
3 Flights Stairs with Air Pack
10 Sandbag Squats (100/75 lb)
10 Sandbag Plank Pull...
- Cindy Full of Grace (91% similar) - 3 Cycles For Time:
3 Rounds of "Cindy"*
10 Clean-and-Jerks (135/95 lb)
*1 round of "Cindy" = 5 Pull-...
These WODs similar to TK share comparable training demands, time domains, and movement patterns.