Workout Description

Why This Workout Is Medium

The warm-up is light and manageable. The 9-minute AMRAP alternates between single-arm KB snatches and weighted pull-ups, creating natural rest periods between movements. While 53/35lb single-arm snatches require skill and 20/15lb weighted pull-ups add challenge, the alternating structure prevents excessive fatigue accumulation. Most average CrossFitters can maintain steady pace throughout, though grip may become limiting factor toward the end.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume single-arm KB snatches combined with weighted pull-ups will severely test grip strength and upper body muscular endurance.
• Power (7/10): KB snatches are explosive hip-driven movements requiring rapid force production, though weighted pull-ups are more strength-based.
• Endurance (6/10): Nine-minute AMRAP with continuous unilateral work creates moderate cardiovascular demand, though shorter duration limits pure aerobic stress.
• Flexibility (6/10): KB snatches require significant shoulder mobility and overhead positioning, while pull-ups demand shoulder and thoracic flexibility.
• Strength (5/10): Weighted pull-ups with 20/15lb and KB snatches at 53/35lb provide moderate strength demands above bodyweight.
• Speed (4/10): AMRAP format encourages steady pacing rather than sprint cycling, with transitions between unilateral movements creating natural breaks.

Movements

• Weighted Pull-Up
• Tempo Pull-Up
• Kettlebell High Pull
• Russian Kettlebell Swing
• Kettlebell Snatch

Benchmark Notes

This workout is scored by total reps completed in the 9-minute AMRAP portion. The warm-up rounds don't count toward the score. The AMRAP alternates between max KB snatches (53/35) and 3 weighted pull-ups (20/15), switching arms each cycle. I'll analyze this as a high-skill, grip-intensive workout similar to other AMRAP formats. Movement breakdown: KB Snatches are technically demanding and become increasingly difficult under fatigue, especially single-arm work which creates unilateral fatigue. At 53/35 lbs, these are moderate load. Fresh pace: ~2-3 sec per rep for skilled athletes, 4-5 sec for intermediates. Weighted pull-ups at 20/15 lbs are significantly harder than bodyweight, requiring 3-4 sec per rep for skilled athletes, 5-8 sec for others. The alternating arm pattern means athletes get brief unilateral recovery but accumulate systemic fatigue. Fatigue progression: Minutes 1-3: Near-fresh pace, large KB snatch sets (8-12 reps), consistent weighted pull-ups. Minutes 4-6: 20% slower KB snatches, smaller sets (5-8 reps), pull-ups become singles/doubles. Minutes 7-9: 40-50% slower, KB snatches in sets of 3-5, pull-ups mostly singles with rest. Elite athletes (L9-L10) maintain technique longer and can sustain larger sets. They might complete 25-30 cycles (220-240 total reps). Advanced athletes (L6-L8) break down earlier, completing 18-22 cycles (160-200 reps). Intermediate athletes (L4-L5) struggle with weighted pull-ups and KB snatch technique, managing 12-16 cycles (120-140 reps). Beginners (L1-L3) may need to scale weights and will complete 8-12 cycles (60-100 reps). This workout heavily favors athletes with strong grip strength, pulling power, and single-arm stability. The constant switching prevents full recovery while maintaining high intensity. Final targets: L10: 240 reps, L5: 140 reps, L1: 60 reps.

Modality Profile

5 movements total: 2 gymnastics (Tempo Pull Up, Weighted Pull-Up) and 3 weightlifting (Russian Kettlebell Swing, Kettlebell High Pull, Kettlebell Snatch). Weighted Pull-Up counts as weightlifting due to external load. 2/5 = 40% G, 3/5 = 60% W.