Workout Description

Why This Workout Is Hard

This AMRAP combines skill (double-unders, HSPU), moderate load (KB swings), and no built-in rest. The HSPU coming after KB swings creates shoulder fatigue, while DUs tax the calves throughout. The 12-minute time domain allows high-intensity effort but is long enough for significant fatigue accumulation. Most athletes will need to break up HSPU sets early, and DUs become increasingly challenging as shoulders and calves fatigue.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume double-unders tax lower body endurance while KB swings and HSPU challenge shoulder girdle stamina through repeated efforts.
• Endurance (7/10): 12-minute AMRAP format with double-unders creates sustained cardiovascular demand. KB swings and HSPU add metabolic stress requiring good aerobic capacity.
• Speed (7/10): Fast cycling of double-unders and quick transitions between movements are crucial for maximizing rounds in time cap.
• Flexibility (6/10): HSPU require good shoulder mobility and overhead position. KB swings demand hip hinge flexibility and shoulder range.
• Power (5/10): KB swings are explosive hip drive movements, while double-unders require reactive power. HSPU are more strength-focused.
• Strength (4/10): Moderate strength demands from KB swings and significant upper body/shoulder strength needed for HSPU, but not maximal loads.

Movements

• Kettlebell Swing
• Handstand Push-Up
• Double-Under

Scaling Options

Double-unders: Single-unders (150 reps) or 50 alternating single-double combos. KB swings: Reduce to 24/12kg or Russian swings at Rx weight. HSPUs: Pike pushups (18 reps), box pike pushups (15 reps), or strict pushups (15 reps). For beginners, consider 40 single-unders, 20 Russian KB swings, 10 pike pushups. Time cap can extend to 15 minutes if needed.

Scaling Explanation

Scale if you cannot perform 25+ unbroken double-unders, maintain KB swing height for 15+ reps, or do 5+ strict HSPUs when fresh. Prioritize full range of motion on KB swings and proper lockout on pushing movements. Athletes should be able to complete at least 3 rounds at chosen scaling. Target intensity is 85-90% effort with consistent movement standards throughout. Scale load and complexity while maintaining intended time domain and relative intensity.

Intended Stimulus

Moderate-length glycolytic workout (8-12 minutes) with skill and strength elements. Primary focus is on maintaining high-power output while managing shoulder fatigue. Double-unders test coordination under fatigue, while KB swings and HSPUs demand posterior chain strength and overhead stability.

Coach Insight

Break double-unders into sets of 25 early to avoid excessive fails. For KB swings, sets of 8-10 maintain power and technique - avoid grinding singles. HSPUs should be broken into sets of 3-4 from the start to prevent shoulder burnout. Quick transitions between movements are crucial. Expect 4-5 rounds for experienced athletes. Watch for deteriorating KB swing height and HSPU lockout as fatigue sets in.

Benchmark Notes

This is a 12-minute AMRAP with three movements. Using Annie (50-40-30-20-10 double-unders + sit-ups) as the closest anchor since it features double-unders as a primary movement. Breakdown per round: - Double-Unders (50): ~25-30 sec for elite, 35-45 sec for intermediate - KB Swings (25): ~40-45 sec for elite, 50-60 sec for intermediate - HSPU (12): ~35-40 sec for elite, 50-60 sec for intermediate Total round time: - Elite: ~100-115 seconds per round (allowing for transitions) - Intermediate: ~135-165 seconds per round Factoring 12-minute time cap: - Elite (L10) should complete 7+ rounds - Intermediate (L5) should complete 4-5 rounds - Beginners (L1-L2) will get 2-3 rounds Adjusted slightly slower than Annie anchor due to: 1. Addition of heavy KB swings 2. HSPU being more taxing than sit-ups 3. No rep reduction across rounds Final targets: Male: L10: 7.5+ rounds L5: 5.1 rounds L1: 2.5 rounds Female: L10: 6.6+ rounds L5: 4.6 rounds L1: 2.2 rounds Female adjustments account for: - Heavier relative KB weight (16kg vs 32kg) - Typically longer HSPU sets/breaks - ~10-15% overall volume reduction

Modality Profile

Double-Under is gymnastics (bodyweight coordination), Kettlebell Swing is weightlifting (external load), Handstand Push-Up is gymnastics (bodyweight). With 2 gymnastics movements (DU, HSPU) and 1 weightlifting movement (KB Swing), using 40/30/30 split for clean numbers.

Similar Workouts to Turbulence

If you enjoy Turbulence, you might also like these similar CrossFit WODs:

• The Hammy (85% similar) - For Time 1,000 meter Row 7 Squat Clean-and-Jerks (135/95 lb) 50 Push-Ups 7 Squat Clean-and-Jerks (13...
• Linchpin Test 4 (84% similar) - 2 Rounds for Time 18 calorie Row 15 Thrusters (95/65 lb) 12 Chest-to-Bar Pull-Ups...
• Palmer (84% similar) - AMRAP (in a team of 5) in 17 minutes 3 Rounds of: 1 minute Double-Unders 1 minute Wall Ball Shots (2...
• Regionals 9.2 (Africa) (84% similar) - For Time Buy-In: 500 meter Row Then, 2 Rounds of: 20 Pull-Ups 20 Thrusters (30/20 kg) 400 meter Run...
• Wildfire (84% similar) - For Time (with a Partner) 2,000 meter Row 50 Thrusters (95/65 lb) 50 Bar Over Burpees 1,000 meter Ro...
• Noah (84% similar) - For Time Buy-in: 67 Push-Ups Then, 3 Rounds of: 800 meter Run 23 Pull-Ups 23 Wall Ball Shots 21 Dea...
• Regionals 14.7 (84% similar) - For time: 50 calorie Row 50 Burpees 50 Overhead Squats (95/65 lb)...
• Luck of the Leprechaun (84% similar) - 4 Rounds for Time 10 Wall Ball Shots (20/14 lb) 15 Burpees 20 Kettlebell Swings (1.5/1 pood) 25 Doub...

These WODs similar to Turbulence share comparable training demands, time domains, and movement patterns.