Workout Description

Why This Workout Is Medium

This classic bodyweight triplet with moderate kettlebell weight creates steady fatigue accumulation over 10 minutes. The pull-ups become the limiting factor as grip and pulling strength deteriorate, while push-ups and swings maintain manageable intensity. The continuous AMRAP format prevents full recovery, but the rep scheme allows brief transitions. Most average CrossFitters can complete 6-8 rounds with minimal scaling needed.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep pull-ups and push-ups will quickly fatigue upper body muscular endurance, while kettlebell swings challenge posterior chain stamina over multiple rounds.
• Endurance (7/10): Ten minutes of continuous work with minimal rest creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the AMRAP format.
• Speed (6/10): AMRAP format rewards quick transitions between movements and maintaining consistent cycling speed to maximize rounds completed in ten minutes.
• Power (5/10): Kettlebell swings are inherently explosive hip extension movements, while pull-ups and push-ups are more strength-endurance focused with minimal power component.
• Strength (4/10): Moderate kettlebell load and bodyweight movements require decent strength base, but not maximal force production like heavy lifting.
• Flexibility (3/10): Pull-ups require shoulder mobility, kettlebell swings demand hip hinge flexibility, and push-ups need basic shoulder and thoracic range of motion.

Movements

• Push-Up
• Kettlebell Swing
• Pull-Up

Benchmark Notes

This workout is extremely similar to the iconic Cindy benchmark (AMRAP 20: 5 pull-ups + 10 push-ups + 15 air squats), with the key difference being kettlebell swings (70/53) replacing air squats and a 10-minute time cap instead of 20 minutes. Using Cindy as the primary anchor: L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. For the 10-minute version, I need to scale these proportionally. Movement analysis: Pull-ups (1.5 sec/rep fresh), Push-ups (1.2 sec/rep fresh), KBS 70/53 (2 sec/rep fresh). Total fresh cycle time: 7.5 + 12 + 30 = 49.5 seconds. With transitions (3-5 sec between movements) and fatigue multipliers (1.0x rounds 1-2, 1.1x rounds 3-4, 1.2x rounds 5-6, 1.3x+ rounds 7+), elite athletes can maintain sub-60 second rounds for 8-10 rounds. The heavier kettlebell (70/53 vs typical 53/35 in similar workouts) adds approximately 15-20% difficulty compared to air squats. Scaling from Cindy's 20-minute benchmarks: 10-minute should yield roughly 40-50% of the total rounds. L10 athletes: 18-19 rounds (vs 25-30 in Cindy), L5 athletes: 12-13 rounds (vs 15-18 in Cindy), L1 athletes: 6-7 rounds (vs 6-8 in Cindy). Final targets - L10: 18.5 rounds, L5: 12.5 rounds, L1: 6.5 rounds.

Modality Profile

Pull-Up and Push-Up are bodyweight gymnastics movements (2/3 = 67%), Kettlebell Swing is a weightlifting movement with external load (1/3 = 33%), no monostructural cardio movements present