Workout Description

Why This Workout Is Medium

The warm-up is light and manageable. The 12-minute AMRAP alternates between single-arm KB swings and weighted pull-ups, creating natural rest periods between movements. While 53/35lb single-arm swings and weighted pull-ups require strength, the alternating format prevents excessive fatigue accumulation. The MAX REPS structure allows athletes to self-regulate intensity. Most average CrossFitters can complete this as prescribed with moderate challenge but built-in recovery.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume unilateral KB swings and weighted pull-ups will heavily tax grip strength and upper body muscular endurance.
• Endurance (7/10): 12-minute AMRAP with continuous movement creates significant cardiovascular demand, though shorter duration than pure endurance tests.
• Power (7/10): Russian KB swings are explosive hip extension movements requiring significant power output, especially when performed unilaterally.
• Strength (6/10): Weighted pull-ups with added load and 53/35lb KB swings require moderate strength, especially for pulling movements.
• Speed (6/10): AMRAP format demands quick transitions between unilateral swings and pull-ups to maximize rounds completed.
• Flexibility (3/10): KB swings require hip hinge mobility and pull-ups need shoulder flexibility, but demands are moderate.

Movements

• Kettlebell Swing
• Weighted Pull-Up
• Pull-Up

Benchmark Notes

This workout consists of a 2-round warm-up followed by a 12-minute AMRAP with alternating single-arm KB swings (53/35) and weighted pull-ups (15/10). The scoring is total reps completed during the AMRAP portion. Movement breakdown: Single-arm KB swings are slower than regular swings due to unilateral loading and core stability demands - approximately 2.5-3 seconds per rep fresh. Weighted pull-ups with 15/10 lbs add significant difficulty compared to bodyweight - approximately 3-4 seconds per rep fresh. The alternating pattern creates some transition time between movements (2-3 seconds). Round structure analysis: Each 'round' consists of max KB swings (left arm) + 3 weighted pull-ups + max KB swings (right arm) + 3 weighted pull-ups. Athletes will likely perform 15-25 KB swings per arm per round when fresh, decreasing as fatigue sets in. Fatigue considerations: Single-arm work creates significant grip and core fatigue. Weighted pull-ups become increasingly difficult as the workout progresses. By minute 8-10, expect 20-30% performance degradation. Set breaking will occur more frequently in later rounds. Time calculation: Elite athletes might complete 6-7 full cycles with 20+ swings per arm early, tapering to 12-15 swings per arm later. Average athletes will complete 4-5 cycles with 12-18 swings per arm early, tapering significantly. Beginners may only complete 2-3 cycles with 8-12 swings per arm. The closest anchor is Fight Gone Bad (3 rounds total reps) with L10: 430-500 reps, L5: 300-340 reps, L1: 180-220 reps. However, this workout is only 12 minutes vs FGB's 15 minutes, and the movements are more grip-intensive, so I'm scaling down proportionally by about 20-25%. Final targets: L10: ~360 reps, L5: ~240 reps, L1: ~120 reps.

Modality Profile

3 movements total: Pull-Up (G), Kettlebell Swing (W), Weighted Pull-Up (W). Two weightlifting movements and one gymnastics movement gives 67% W, 33% G.