Workout Description

Why This Workout Is Easy

This workout combines low-skill movements with light loads and built-in recovery. The EMOM pull-ups provide 50+ seconds of rest every minute, preventing significant fatigue accumulation. Parallette passthroughs are mobility-based, and 53/35lb kettlebell swings are light for most athletes. The 10-minute duration keeps volume manageable. The structure allows athletes to pace themselves comfortably without major limiting factors.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume kettlebell swings and pull-ups with minimal rest will heavily tax grip strength and upper body muscular endurance.
• Endurance (7/10): Ten minutes of continuous work with pull-ups every minute creates significant cardiovascular demand and tests aerobic capacity throughout.
• Speed (7/10): EMOM structure forces quick transitions and efficient movement cycling to complete pull-ups and return to AMRAP work.
• Flexibility (6/10): Parallette passthroughs demand significant shoulder mobility while kettlebell swings require hip hinge flexibility and overhead range of motion.
• Power (6/10): Kettlebell swings are inherently explosive hip extension movements, while pull-ups require some power for efficient cycling.
• Strength (4/10): Moderate kettlebell load and bodyweight pull-ups require decent strength but not maximal force production capabilities.

Movements

• Parallette Passthrough
• Kettlebell Swing
• Pull-Up

Benchmark Notes

This is a 10-minute AMRAP with 5 Parallette Passthroughs + 10 Kettlebell Swings (53/35) + EMOM 5 Pull-Ups. I'll analyze this by breaking down each component: Movement Analysis: - Parallette Passthroughs: 2-3 seconds per rep (mobility/flexibility movement) - Kettlebell Swings (53/35): 1.5-2 seconds per rep at moderate load - Pull-Ups (EMOM): 1-2 seconds per rep, but constrained by minute intervals Round Breakdown: - 5 Passthroughs: 10-15 seconds - 10 KB Swings: 15-20 seconds - Transition time: 3-5 seconds - Total work per round: 28-40 seconds - EMOM Pull-Ups: 5-10 seconds of work, 50-55 seconds rest The EMOM pull-ups create a unique constraint - athletes must complete 5 pull-ups at the start of each minute, leaving 50-55 seconds for the AMRAP portion. This means the limiting factor becomes how quickly athletes can complete the passthrough/swing couplet within each minute window. Fatigue Considerations: - Minutes 1-3: Fresh, full minute available for AMRAP work - Minutes 4-6: Moderate fatigue, pull-ups may take slightly longer - Minutes 7-10: Significant fatigue, pull-ups breaking into smaller sets, less time for AMRAP work Pacing Strategy: - Elite athletes can complete 1+ full rounds per minute early on - As fatigue sets in, this drops to partial rounds per minute - Pull-up efficiency becomes crucial for maximizing AMRAP time Benchmark Comparison: This doesn't match any classic anchors exactly, but shares similarities with Cindy (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat) in terms of pull-up volume and AMRAP format. However, the EMOM constraint and different movements require independent analysis. Final Targets: - L10 (Elite): 8.4+ rounds - Can maintain near 1 round/minute with efficient pull-ups - L5 (Average): 6.0 rounds - Completes about 0.6 rounds/minute average - L1 (Beginner): 3.5 rounds - Struggles with pull-up efficiency, limited AMRAP time

Modality Profile

2 out of 3 movements are gymnastics (Parallette Passthrough and Pull-Up are bodyweight movements), while 1 out of 3 is weightlifting (Kettlebell Swing uses external load). This gives approximately 67% gymnastics and 33% weightlifting.