Workout Description

Why This Workout Is Medium

This workout combines moderate cardiovascular demand with manageable skill requirements. The 5-minute rowing AMRAP allows athletes to pace themselves, while the 30-second rest provides brief recovery. The second AMRAP features light kettlebell weights and basic movements (double-unders, toes-to-bar) that most CrossFitters can handle. The structured rest and moderate time domains prevent excessive fatigue accumulation, making this accessible to average athletes without requiring significant scaling.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Two 5-minute AMRAPs with minimal rest creates significant cardiovascular demand, especially with rowing calories and continuous movement patterns throughout.
• Stamina (7/10): High volume double unders, repeated toes to bar, and kettlebell snatches will test muscular endurance across multiple muscle groups.
• Power (7/10): Double unders require explosive calf power, kettlebell snatches are ballistic movements, and rowing demands powerful hip drive and pulls.
• Flexibility (6/10): Toes to bar demands significant shoulder and hip flexibility, while kettlebell snatches require good overhead mobility and hip hinge mechanics.
• Speed (6/10): AMRAP format rewards fast transitions and quick cycling through movements, especially maintaining double under rhythm and efficient kettlebell technique.
• Strength (4/10): Moderate kettlebell weight and bodyweight movements require decent strength but not maximal force production capabilities.

Movements

• Toes-to-Bar
• Row
• Kettlebell Snatch
• Double-Under

Benchmark Notes

This workout consists of two distinct 5-minute AMRAPs with a 30-second rest between them. Since it's scored as 'Reps', I'm calculating total repetitions across both segments. Segment 1 - 5 Minute Row for Calories: Using rowing benchmarks, elite athletes can sustain ~18-20 cal/min for 5 minutes = 90-100 calories. Advanced athletes ~15-17 cal/min = 75-85 calories. Intermediate ~12-14 cal/min = 60-70 calories. Beginners ~8-10 cal/min = 40-50 calories. Segment 2 - 5 Minute AMRAP (24 DU + 6 TTB + 24 DU + 6 KB Snatch R + 24 DU + 6 KB Snatch L): Each round = 72 double-unders + 12 total reps (6 TTB + 6 KB snatches) = 84 total reps per round. Movement times per round: - 72 Double-Unders: ~36-45 seconds (0.5 sec/rep with some breaks) - 6 Toes-to-Bar: ~12-18 seconds (2-3 sec/rep) - 12 KB Snatches (53/35): ~18-30 seconds (1.5-2.5 sec/rep) Total round time: ~66-93 seconds fresh, increasing with fatigue. Round breakdown for 5 minutes: - Elite (L9-L10): 3.5-4 complete rounds = 294-336 reps - Advanced (L7-L8): 2.5-3 rounds = 210-252 reps - Intermediate (L5-L6): 2-2.5 rounds = 168-210 reps - Beginner (L1-L3): 1-1.5 rounds = 84-126 reps Total Combined Scores: - L10: ~100 calories + 336 reps = 436 total reps - L5: ~65 calories + 189 reps = 254 total reps - L1: ~45 calories + 105 reps = 150 total reps However, since the workout is complex with significant grip fatigue from rowing carrying into double-unders and toes-to-bar, I'm applying a 15-20% reduction to account for this interference pattern. Final targets: L10: ~360 reps, L5: ~240 reps, L1: ~120 reps

Modality Profile

4 movements total: Toes-to-Bar and Double-Under are Gymnastics (50%), Row is Monostructural (25%), and Kettlebell Snatch is Weightlifting (25%)