Workout Description

Why This Workout Is Medium

This 9-minute AMRAP combines moderate-skill movements (toes to bar) with high-volume bodyweight exercises and light kettlebell work. The 105 total reps per round creates significant fatigue accumulation, but the movements don't heavily interfere with each other. The kettlebell weight is manageable for most athletes. While the volume is substantial, the time cap prevents excessive suffering, and most average CrossFitters can complete 2-3 rounds as prescribed with appropriate pacing.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume core work (45 reps per round) combined with 60 kettlebell swings tests abdominal and posterior chain muscular endurance extensively.
• Endurance (7/10): Nine minutes of continuous movement with minimal rest creates significant cardiovascular demand, especially with the high-rep kettlebell swings driving heart rate up.
• Flexibility (6/10): Toes to bar demands significant shoulder and hip flexibility, while tuck ups require hip flexion mobility. Core movements emphasize range of motion.
• Speed (6/10): AMRAP format rewards quick transitions between movements and efficient cycling, especially important given the grip-intensive nature of the workout sequence.
• Strength (4/10): Moderate kettlebell load and bodyweight movements require decent strength but not maximal force production. Grip strength becomes limiting factor.
• Power (3/10): Kettlebell swings provide some hip extension power development, but the high rep scheme shifts focus toward endurance rather than explosive output.

Movements

• V-Up
• Kettlebell Swing
• Sit-Up
• Toes-to-Bar

Benchmark Notes

This 9-minute AMRAP contains 105 total reps per round (5 TTB + 10 tuck ups + 30 sit-ups + 60 KBS). I'll analyze this as a high-volume core and posterior chain workout with moderate kettlebell loading. Movement breakdown per round: - 5 Toes to Bar: 8-12 sec (1.5-2.5 sec/rep) - 10 Tuck Ups: 15-25 sec (1.5-2.5 sec/rep) - 30 Sit Ups: 30-45 sec (1-1.5 sec/rep) - 60 KBS (53/35): 90-120 sec (1.5-2 sec/rep) - Transitions: 10-15 sec total Round 1 (fresh): 153-217 sec (2:33-3:37) Round 2 (1.1x fatigue): 168-239 sec Round 3 (1.2x fatigue): 184-260 sec The high sit-up volume (30 per round) will create significant core fatigue affecting TTB performance. KBS volume (60 reps) dominates each round time. Most athletes will complete 2-4 full rounds in 9 minutes. Using Cindy (20-min AMRAP) as reference anchor: L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. Scaling for 9-minute duration and higher rep density per round: L10 (Elite): 5.5+ rounds - exceptional core endurance and KBS efficiency L5 (Average): 3.5 rounds - solid pacing with manageable fatigue L1 (Beginner): 1.5 rounds - likely needs rest breaks within rounds Final targets: L10: 5.5+ rounds, L5: 3.5 rounds, L1: 1.5 rounds

Modality Profile

3 out of 4 movements are gymnastics (Toes-to-Bar, V-Up, Sit-Up) and 1 is weightlifting (Kettlebell Swing), resulting in 75% gymnastics and 25% weightlifting