Workout Description

Why This Workout Is Medium

This workout combines moderate volume with manageable weights and basic movements. The 10-minute time cap prevents excessive fatigue accumulation, and the alternating arm requirement on KB movements provides built-in recovery. While grip fatigue from pull-ups may affect KB performance, the rep scheme allows for natural breaks. Most average CrossFitters can complete this as prescribed with strategic pacing.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume pull-ups combined with kettlebell work will heavily tax upper body pulling stamina and grip endurance over multiple rounds.
• Endurance (7/10): Ten minutes of continuous work with pull-ups and kettlebell movements creates significant cardiovascular demand and aerobic stress throughout.
• Power (6/10): KB snatches are explosive hip extension movements requiring significant power output, especially when alternating arms each round.
• Speed (6/10): AMRAP format rewards quick transitions between movements and efficient cycling, especially managing grip fatigue between pull-up variations.
• Strength (4/10): Moderate strength demand from strict pull-ups and 53/35lb kettlebell movements, but not maximal loading for most athletes.
• Flexibility (3/10): KB snatches require overhead mobility and hip hinge flexibility, while sumo deadlifts demand hip and ankle mobility.

Movements

• Strict Pull-Up
• Kettlebell Snatch
• Kipping Pull-Up
• Kettlebell Sumo Deadlift

Benchmark Notes

This 10-minute AMRAP combines strict pull-ups, kipping pull-ups, and kettlebell work in a pull-dominant format. I'll analyze this by breaking down each round and applying fatigue multipliers. Round breakdown: - 5 Strict Pull-Ups: 8-12 seconds (strict pull-ups are significantly slower than kipping) - 6 KB Snatches (53/35): 12-18 seconds (alternating arms adds complexity) - 10 Kipping Pull-Ups: 12-18 seconds (after strict pull-ups, grip is compromised) - 12 KB Sumo Deadlifts (53/35): 18-24 seconds - Transitions: 5-8 seconds between movements Fresh round time: 55-80 seconds for elite athletes, 80-120 seconds for intermediate. Fatigue considerations: - Strict-to-kipping pull-up transition creates significant grip fatigue - Pull-up volume (15 per round) will cause rapid degradation - KB work between pull-up sets provides minimal grip recovery - By round 3-4, expect 20-30% slower pull-up times - By round 5+, expect frequent set breaking on pull-ups Using Cindy (20-min AMRAP: 5 pull-up, 10 push-up, 15 squat) as anchor reference: - Cindy L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds - This workout is more pull-up intensive (15 vs 5 per round) and includes grip-taxing KB work - Expect roughly 50-60% of Cindy performance due to increased pull-up volume and grip demands - 10-minute vs 20-minute duration means less total volume opportunity Calculated benchmarks: - L10 (Elite): 6.8+ rounds - exceptional pull-up capacity and grip endurance - L5 (Average): 4.8 rounds - can maintain pull-up sets for 4-5 rounds before major breakdown - L1 (Beginner): 2.5 rounds - may struggle with strict pull-ups and require significant scaling Final targets: L10: 6.8+ rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

4 movements total: 2 Gymnastics (Strict Pull-Up, Kipping Pull-Up) and 2 Weightlifting (Kettlebell Snatch, Kettlebell Sumo Deadlift). Equal split between G and W modalities.