Workout Description

Why This Workout Is Medium

The warm-up is light and manageable. The 7-minute AMRAP uses moderate KB weight (53/35) with single-arm snatches allowing natural rest between arms, plus weighted pull-ups with reasonable load (20/15). The alternating format provides built-in recovery, and 7 minutes prevents excessive volume accumulation. While single-arm KB snatches require coordination, the overall combination of moderate loads, structured rest, and limited time domain keeps this accessible for average CrossFitters.

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 moderate overall power demand.
• Endurance (6/10): Seven-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 beyond bodyweight.
• Speed (4/10): AMRAP format encourages steady pacing rather than sprint cycling, with unilateral work naturally limiting transition speed.

Movements

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

Benchmark Notes

This workout is scored by total reps completed in the 7-minute AMRAP portion. The warm-up (2 rounds of tempo pull-ups and KB complex) doesn't count toward the score. The AMRAP alternates between max KB snatches and 3 weighted pull-ups per arm. I'll analyze this as a high-skill, grip-intensive workout similar to other gymnastics-heavy AMRAPs. Movement breakdown: KB Snatches (53/35 lb) are moderately heavy and require good technique - elite athletes can maintain 12-15 reps per minute when fresh, dropping to 8-10 reps per minute under fatigue. Weighted Pull-ups (20/15 lb) are significantly harder than bodyweight - expect 3-5 seconds per rep including transitions. The alternating format creates some rest for each arm but maintains overall systemic fatigue. Fatigue pattern: Minutes 1-2 (fresh): 30-35 total reps, Minutes 3-4 (moderate fatigue): 25-30 reps, Minutes 5-6 (high fatigue): 20-25 reps, Minute 7 (maximal fatigue): 15-20 reps. This gives elite athletes 120-135 total reps in 7 minutes. I referenced Cindy (20-minute AMRAP) as the closest anchor, where elite athletes complete 25-30 rounds (375-450 total reps) in 20 minutes. Scaling this down to 7 minutes with heavier loading suggests 120-140 reps for elite level. The weighted pull-ups and technical KB snatches justify the lower rep density compared to Cindy's bodyweight movements. 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.