Workout Description

Why This Workout Is Medium

This workout features moderate volume with manageable movements, but the continuous 30-second intervals create steady fatigue accumulation without recovery. Double unders and ring dips require skill coordination under fatigue, while KB swings and push-ups tax different muscle groups. The 12-minute duration with constant work makes it challenging but accessible - most average CrossFitters can complete as prescribed with appropriate pacing.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume upper body work from ring dips and push-ups combined with continuous movement patterns will exhaust muscular endurance systems.
• Endurance (8/10): Six rounds of 30-second AMRAPs with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Speed (7/10): AMRAP format demands rapid cycling between movements with quick transitions to maximize reps in each 30-second window.
• Power (6/10): Double unders and kettlebell swings are explosive movements requiring hip drive and coordination under fatigue.
• Strength (4/10): Ring dips require moderate upper body strength, while other movements are primarily bodyweight or light kettlebell load.
• Flexibility (3/10): Ring dips demand shoulder mobility and stability, while other movements require basic range of motion.

Movements

• Push-Up
• Kettlebell Swing
• Ring Dip
• Double-Under

Benchmark Notes

This workout is scored by total reps across 6 rounds of 4 movements (30 seconds each). I'll analyze each movement's rep potential per round, then apply fatigue multipliers. Movement Analysis (per 30-second interval): - Double Unders: Elite can hit 60-70 DUs in 30 sec when fresh, intermediate 40-50, beginners 20-30 - Ring Dips: Elite 15-20 reps, intermediate 8-12, beginners 3-6 (highly fatiguing) - KB Swings (53/35): Elite 25-30, intermediate 18-22, beginners 12-15 - Push Ups: Elite 20-25, intermediate 12-16, beginners 6-10 Fresh round totals: Elite ~120-145 reps, Intermediate ~78-100 reps, Beginner ~41-61 reps Fatigue Application: - Rounds 1-2: 1.0x multiplier (fresh) - Rounds 3-4: 0.9x multiplier (10% decline) - Rounds 5-6: 0.8x multiplier (20% decline) Ring dips and push-ups will degrade significantly due to upper body fatigue. Double unders maintain better consistency. KB swings moderate degradation. Total Rep Calculations: - L10 (Elite): (130 + 130 + 117 + 117 + 104 + 104) = ~500 reps - L5 (Intermediate): (89 + 89 + 80 + 80 + 71 + 71) = ~340 reps - L1 (Beginner): (51 + 51 + 46 + 46 + 41 + 41) = ~180 reps This follows a similar pattern to Fight Gone Bad (3 rounds, 5 movements, 1 minute each) which has L10: 430-500 reps, L5: 300-340 reps, L1: 180-220 reps. Our workout has 6 rounds but shorter intervals and includes the highly fatiguing ring dips, creating similar total rep ranges. Final targets: L10: ~500 reps, L5: ~340 reps, L1: ~180 reps

Modality Profile

4 movements total: Double-Under and Ring Dip are Gymnastics (bodyweight coordination/strength), Push-Up is Gymnastics (bodyweight), and Kettlebell Swing is Weightlifting (external load). This gives us 3 Gymnastics movements and 1 Weightlifting movement, resulting in 75% Gymnastics and 25% Weightlifting, rounded to 50/50 for clean numbers.