Workout Description

Why This Workout Is Medium

This 12-minute AMRAP combines moderate-intensity movements with manageable volume. The kettlebell snatches require skill and power but alternate arms, allowing some recovery. Burpees create initial fatigue but 6 reps is modest, while lunges provide a natural pace break. The workout maintains continuous movement but doesn't create overwhelming fatigue accumulation. Most CrossFit athletes can maintain consistent pacing throughout.

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): 12-minute AMRAP format with compound movements creates sustained cardiovascular demand. The burpee-KB snatch combination particularly challenges the cardiorespiratory system.
• Stamina (6/10): Moderate rep scheme tests muscular endurance, especially in shoulders and legs. KB snatches create cumulative fatigue in grip and posterior chain.
• Power (6/10): KB snatches are explosive movements, and burpees require power to transition from floor to standing repeatedly.
• Flexibility (5/10): KB snatches require good overhead mobility. Lunges and burpees demand hip flexion/extension and thoracic mobility.
• Speed (5/10): Quick transitions between movements and cycling KB snatches efficiently are key to maximizing rounds.
• Strength (4/10): KB snatches with moderate weight (24/16kg) provide some strength stimulus, while burpees and lunges test bodyweight strength capacity.

Movements

• Lunge
• Burpee
• Kettlebell Snatch

Scaling Options

KB Weight: Scale to 20/12kg or 16/8kg based on experience. Movement Subs: Step-back burpees, KB clean and press instead of snatch, stationary lunges instead of walking. Volume Options: Reduce to 4 burpees, 6 KB snatches, 8 lunges. For beginners, consider 10-minute time cap with same rep scheme.

Scaling Explanation

Scale if unable to perform 5+ unbroken KB snatches per arm with suggested weight or if burpees cause significant form breakdown after 3-4 reps. Prioritize maintaining full range of motion on all movements over speed. Athletes should be able to complete at least 5 full rounds while keeping heart rate below 90% max. Scale to preserve intended stimulus of steady, consistent work rather than short intense bursts with long breaks.

Intended Stimulus

Moderate-intensity oxidative workout in 12-minute time domain. Primary focus is on maintaining consistent power output while managing grip fatigue from KB snatches. The workout tests local muscular endurance and aerobic capacity with a moderate skill component in the KB snatch.

Coach Insight

Start at a sustainable 75-80% effort pace - aim to maintain same round times throughout. Break KB snatches into sets of 4+4 to manage grip fatigue and switch arms each set. Keep burpees crisp but controlled, focusing on efficient transitions rather than max speed. For lunges, alternate legs each rep and maintain upright torso. Common mistake is going too fast early and burning out grip by minute 7-8. Target 6-8 rounds for experienced athletes.

Benchmark Notes

This is a 12-minute AMRAP with moderate-intensity movements. Let's break it down: 1. Movement time estimates (fresh): - Burpees: 3.5 sec × 6 = 21 sec - KB Snatches: 2.5 sec × 8 = 20 sec - Lunges: 1.5 sec × 10 = 15 sec Base round time: 56 sec 2. Transitions between movements: ~3-5 sec × 2 = 8 sec Total round time (fresh): ~64 sec 3. Using Cindy (20 min AMRAP) as closest anchor, but scaling for: - 12 min vs 20 min duration (0.6×) - Similar movement complexity - Slightly longer round time Cindy L10 benchmarks: 25-30 rounds in 20 min Scaled to 12 min and adjusted for longer rounds: L10: 12-13 rounds L5: 8-9 rounds L1: 4-5 rounds 4. Fatigue impact: - Rounds 1-3: 64 sec - Rounds 4-6: 70-75 sec (1.1×) - Rounds 7-9: 75-80 sec (1.2×) - Rounds 10+: 80-85 sec (1.25×) Final Benchmarks: Male L10: 12.5+ rounds Male L5: 8.5 rounds Male L1: 4.5 rounds Female L10: 12+ rounds Female L5: 8 rounds Female L1: 4 rounds

Modality Profile

Of the 3 movements: Burpee (G), Kettlebell Snatch (W), Lunge (G). Two movements are gymnastics/bodyweight (Burpee, Lunge) and one is weightlifting (KB Snatch). With 2/3 movements being gymnastics, rounded to nearest 10%, this gives us 70% G, 30% W, and 0% M.

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