Workout Description

Why This Workout Is Medium

This workout features moderate loads and fundamental movements that most CrossFitters can handle. The 14-minute AMRAP allows natural pacing and brief recovery between rounds. While pull-ups may become challenging as grip fatigues, the kettlebell swings and wall balls use different muscle groups, preventing complete system overload. The rep scheme creates manageable work chunks with built-in transitions for recovery.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume pulling, hip hinge, and squatting movements will heavily tax muscular endurance, especially grip and posterior chain stamina.
• Endurance (7/10): A 14-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic output throughout the time domain.
• Power (6/10): Kettlebell swings and wall balls are explosive hip-driven movements requiring significant power output for efficient cycling.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling to maximize rounds completed within the time cap.
• Strength (4/10): Moderate loading with 70/53lb kettlebell and 20/14lb wall ball requires decent strength but not maximal effort.
• Flexibility (3/10): Pull-ups require overhead mobility, kettlebell swings need hip hinge flexibility, wall balls demand front rack and overhead positions.

Movements

• Wall Ball
• Kettlebell Swing
• Pull-Up

Benchmark Notes

This 14-minute AMRAP with 5 Pull-Ups, 10 KBS (70/53), and 15 Wall Balls (20/14) is most similar to the Cindy benchmark (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat). Using Cindy as the primary anchor: L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. However, this workout has several key differences requiring adjustments: 1) 6 minutes shorter duration (14 vs 20 min = 70% time), 2) KBS and Wall Balls are more metabolically demanding than push-ups and air squats, 3) Higher skill requirement with heavier loads. Movement analysis per round: Pull-ups: 5 reps × 1.5 sec = 7.5 sec, KBS: 10 reps × 2 sec = 20 sec, Wall Balls: 15 reps × 2.5 sec = 37.5 sec, Transitions: 6 sec. Fresh round time: ~71 sec. With fatigue multipliers: Rounds 1-3: 71 sec, Rounds 4-6: 78 sec, Rounds 7-9: 85 sec, Rounds 10-12: 95 sec, Rounds 13+: 105+ sec. Accounting for the shorter time cap and higher metabolic demand, I'm scaling Cindy's benchmarks down by approximately 45%: Elite athletes should complete 16-17 rounds, median athletes 10-11 rounds, beginners 4-5 rounds. Final targets - L10: 16.5 rounds, L5: 10.5 rounds, L1: 4.5 rounds.

Modality Profile

Pull-Up is gymnastics (bodyweight), Kettlebell Swing and Wall Ball are both weightlifting (external load). With 1 gymnastics movement and 2 weightlifting movements, the breakdown is 33% gymnastics and 67% weightlifting.