Workout Description

Why This Workout Is Medium

This workout features moderate volume with manageable weights and basic movements. The 5-minute AMRAP format allows athletes to pace themselves, while the 2-minute rest between rounds provides adequate recovery. The kettlebell swings at 53/35 are light-moderate for most athletes, and the combination of bike calories, swings, and sit-ups creates balanced fatigue without overwhelming any single system. Most average CrossFitters can complete this as prescribed.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume kettlebell swings and sit-ups over repeated rounds will heavily tax posterior chain and core muscular endurance capabilities.
• Endurance (7/10): Two 5-minute AMRAPs with 2-minute rest creates significant cardiovascular demand, testing aerobic capacity and recovery between high-intensity intervals.
• Speed (7/10): AMRAP format demands quick transitions between movements and maintaining high cycling speed to maximize rounds within time constraints.
• Power (6/10): Kettlebell swings are inherently explosive hip extension movements, while bike calories require power output for efficient completion.
• Strength (4/10): Moderate kettlebell weight (53/35) provides some strength demand, but primarily tests strength-endurance rather than maximal force production.
• Flexibility (3/10): Kettlebell swings require hip hinge mobility and sit-ups need spinal flexion, creating moderate range of motion demands.

Movements

• Air Bike
• Kettlebell Swing
• Sit-Up

Benchmark Notes

This workout consists of 2 rounds of 5-minute AMRAPs with 2 minutes rest between. Each AMRAP contains: 10 Cal Bike + 20 KBS (53/35) + 30 Sit Ups = 60 total reps per round. I'll analyze each movement and apply fatigue factors. Movement Analysis (Fresh State): - 10 Cal Bike: 15-25 seconds for elite, 25-40 seconds for recreational - 20 KBS (53/35): 30-40 seconds for elite (1.5-2 sec/rep), 50-70 seconds for recreational - 30 Sit Ups: 30-45 seconds for elite (1-1.5 sec/rep), 60-90 seconds for recreational - Transitions: 3-6 seconds between movements for elite, 10-15 seconds for recreational Round 1 (Fresh): Elite athletes can complete 1 full round (60 reps) in 75-90 seconds, allowing 4-5 complete rounds in 5 minutes. Recreational athletes need 2-3 minutes per round, completing 2-3 rounds. Round 2 (After 2min rest): The 2-minute rest allows partial recovery, but accumulated fatigue from Round 1 still impacts performance. Expect 10-15% slower times due to residual lactate and muscular fatigue. Cycle Time Estimates: - L10 Elite: 75-80 sec/round → 3.5-4 rounds per AMRAP - L5 Average: 100-120 sec/round → 2.5-3 rounds per AMRAP - L1 Beginner: 150-180 sec/round → 1.5-2 rounds per AMRAP Total Rep Calculations: - L10: 4 rounds × 60 reps = 240 reps Round 1, 3.5 rounds × 60 reps = 210 reps Round 2 = 450 total - L5: 3 rounds × 60 reps = 180 reps Round 1, 2.5 rounds × 60 reps = 150 reps Round 2 = 330 total - L1: 2 rounds × 60 reps = 120 reps Round 1, 1.5 rounds × 60 reps = 90 reps Round 2 = 210 total No direct anchor matches this format, but I referenced Cindy (AMRAP 20) for pacing patterns and Fight Gone Bad for multi-round AMRAP structure. The 2-minute rest prevents complete fatigue accumulation seen in continuous AMRAPs. Final targets: L10: ~450 reps, L5: ~330 reps, L1: ~210 reps

Modality Profile

Three movements across all modalities: Bike (monostructural cardio), Kettlebell Swing (external load), and Sit-Up (bodyweight gymnastics). Equal distribution with slight weighting to weightlifting.