Workout Description

Why This Workout Is Medium

While individual elements are manageable (moderate KB weight, basic movements), the 12-minute continuous format creates steady fatigue accumulation. The unilateral work adds coordination challenge and prevents compensation patterns. Strict pull-ups to max will limit rounds as grip and pulling strength deteriorate. However, the bike provides active recovery, KB loads are reasonable for most athletes, and movement complexity is low, keeping this in medium range.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of unilateral kettlebell work and max effort strict pull-ups will heavily tax grip strength and upper body muscular endurance throughout.
• Endurance (7/10): 12-minute AMRAP with continuous cycling through movements creates significant cardiovascular demand, especially with bike calories and unilateral work creating systemic fatigue.
• Power (7/10): Kettlebell snatches are explosive hip extension movements, and the unilateral nature increases power demands compared to bilateral variations.
• Strength (6/10): 53/35lb kettlebells require moderate strength, while strict pull-ups demand significant relative strength, especially when performed for max reps repeatedly.
• Speed (6/10): AMRAP format encourages quick transitions between movements, though max effort pull-ups will naturally slow the pace as fatigue accumulates.
• Flexibility (4/10): Kettlebell snatches require good overhead mobility and hip hinge mechanics, while strict pull-ups need adequate shoulder and lat flexibility.

Movements

• Air Bike
• Russian Kettlebell Swing
• Strict Pull-Up
• Kettlebell Snatch

Benchmark Notes

This 12-minute AMRAP combines bike calories, single-arm kettlebell work, and strict pull-ups in a unique format. Breaking down by movement: Bike calories (12/9) take 18-30 seconds for elite athletes, scaling to 45-60 seconds for beginners. Single-arm KB Russian swings (5 reps each arm) are faster than traditional swings at 1-1.5 sec per rep due to lighter unilateral loading. Single-arm KB snatches (3 reps each arm) require 2-3 seconds per rep for control and stability. The MAX strict pull-ups create the biggest variable - elite athletes might achieve 8-15 reps when fresh, scaling down to 2-5 reps for beginners, with significant degradation as fatigue accumulates. Round timing estimates: Round 1 takes 90-120 seconds for elite (including 20+ pull-ups total), scaling to 180-240 seconds for beginners (6-10 pull-ups total). Fatigue significantly impacts strict pull-up capacity - by round 3-4, even elite athletes see 30-50% reduction in pull-up reps per set. The single-arm KB work creates unilateral fatigue but allows some recovery between sides. Total rep calculation includes all movements: 12 bike calories + 10 KB swings + 6 KB snatches + pull-ups per round. Elite athletes complete 4-5 full rounds with high pull-up counts (360+ total reps), while beginners manage 2-3 rounds with lower pull-up numbers (120-150 total reps). The strict pull-up component creates the primary differentiator between skill levels. No direct anchor match exists, but this follows similar patterns to other mixed-modal AMRAPs with high skill gymnastics components. Final targets: L10: 360+ reps, L5: 240 reps, L1: 120 reps.

Modality Profile

4 movements total: Bike (M), Kettlebell Russian Swing (W), Kettlebell Snatch (W), Strict Pull Up (G). Two weightlifting movements (50%), one gymnastics movement (25%), one monostructural movement (25%).