Workout Description

Why This Workout Is Medium

This workout features simple movements with light-moderate loading, but the 20-second AMRAP format creates sustained intensity across 8 rounds. The 10-second rest prevents full recovery, leading to gradual fatigue accumulation. However, the movements don't significantly interfere with each other, weights are manageable for most athletes, and the total work time is only 4 minutes. The brief intervals make it challenging but accessible to average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume sit-ups and sumo KB high pulls over multiple rounds will heavily tax core and posterior chain muscular endurance.
• Endurance (8/10): Eight rounds of 20-second AMRAPs with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Speed (7/10): 20-second AMRAP format demands rapid movement cycling and quick transitions between exercises with minimal rest periods.
• Power (6/10): Sumo KB high pulls are explosive hip extension movements, while sit-ups require some power for rapid cycling during AMRAPs.
• Strength (4/10): Moderate kettlebell load and bodyweight sit-ups provide some strength demand but not maximal force production requirements.
• Flexibility (3/10): Sumo stance requires hip mobility, sit-ups need spinal flexion, but overall mobility demands are moderate for this workout.

Movements

• Kettlebell Sumo Deadlift High Pull
• Sit-Up

Benchmark Notes

This workout consists of 8 rounds alternating between 20-second AMRAP sit-ups and 20-second AMRAP sumo KB high pulls (53/35), with 10-second rests between each AMRAP. Total work time is 320 seconds (5:20) with 140 seconds of rest. Movement analysis: - Sit-ups: Fresh rate 15-20 reps per 20 seconds for elite athletes, 8-12 for recreational - Sumo KB high pulls (53/35): Fresh rate 12-16 reps per 20 seconds for elite, 6-10 for recreational Fatigue considerations: - Rounds 1-2: Full capacity (1.0x multiplier) - Rounds 3-4: Slight fatigue (0.95x multiplier) - Rounds 5-6: Moderate fatigue (0.9x multiplier) - Rounds 7-8: Significant fatigue (0.85x multiplier) The 10-second rests are insufficient for full recovery but allow brief respite. Core fatigue from sit-ups will impact KB high pull performance and vice versa due to core engagement. Calculated totals per level: - L10 (Elite): ~18 sit-ups + 15 KB pulls per round × 8 rounds × fatigue = ~280 total reps - L5 (Average): ~12 sit-ups + 10 KB pulls per round × 8 rounds × fatigue = ~200 total reps - L1 (Beginner): ~8 sit-ups + 6 KB pulls per round × 8 rounds × fatigue = ~120 total reps This workout is similar to high-intensity interval training with bodyweight and light KB work. The short work intervals with minimal rest create a unique metabolic demand that favors athletes with good muscular endurance and recovery capacity. Final targets: L10: 280 reps, L5: 200 reps, L1: 120 reps

Modality Profile

Two movements: Sit-Up (Gymnastics - bodyweight) and Sumo Kettlebell High Pull (Weightlifting - external load). Equal split between G and W modalities.