Workout Description

Why This Workout Is Medium

This 23-minute AMRAP uses moderate kettlebell loads with fundamental movements in a manageable sequence. The complex format provides natural transitions and brief recovery between exercises. While the continuous nature creates steady fatigue accumulation, the movement variety prevents any single muscle group from being overwhelmed. Most average CrossFitters can maintain steady rounds throughout without major scaling needs.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume kettlebell complex with unilateral lunges and multiple pulling/pressing movements will heavily tax muscular endurance, especially grip and posterior chain stamina.
• Endurance (7/10): A 23-minute AMRAP with continuous kettlebell work creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the extended time domain.
• Flexibility (6/10): Overhead pressing, deep lunging positions, and clean receiving positions require good shoulder, hip, and ankle mobility throughout the complex.
• Speed (6/10): AMRAP format demands efficient transitions between complex movements and maintaining consistent cycling speed to maximize rounds over 23 minutes.
• Power (5/10): Power cleans provide explosive hip extension demand, while swings require ballistic hip drive, creating moderate power requirements within the endurance format.
• Strength (4/10): Moderate strength demands from kettlebell presses, power cleans, and clean-to-squats, but primarily tests strength endurance rather than maximal force production.

Movements

• Kettlebell Swing
• Kettlebell Press
• Bent-Over Row
• Power Clean
• Lunge
• Squat Clean

Benchmark Notes

This is a 23-minute AMRAP with a kettlebell complex consisting of 27 total reps per round (2 swings + 2 presses + 5 rows + 1 power clean + 9 left lunges + 9 right lunges + 6 clean to squat). I'll use Cindy (20-minute AMRAP with 30 reps per round) as the closest anchor, then adjust for the longer time domain and different movement patterns. Movement analysis per round: - KB Swings (2): 3-4 seconds - KB Presses (2): 4-6 seconds - KB Rows (5): 8-12 seconds - KB Power Clean (1): 2-3 seconds - KB Lunges Left (9): 14-18 seconds - KB Lunges Right (9): 14-18 seconds - KB Clean to Squat (6): 12-18 seconds - Transitions between movements: 6-12 seconds Total time per round: 63-91 seconds for fresh rounds, increasing with fatigue. Cindy anchor shows L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds in 20 minutes. This workout has 23 minutes (15% longer) but more complex movements requiring more grip strength and coordination. The KB complex will cause significant grip fatigue and the unilateral lunges will create additional metabolic demand. Adjustments from Cindy: - 15% longer time domain: +15% rounds - More complex movements with grip fatigue: -20% rounds - Single KB vs bodyweight movements: -10% rounds - Net adjustment: approximately -15% from Cindy Projected rounds: L10: 8.5 rounds, L5: 6.0 rounds, L1: 3.5 rounds Final targets: L10: 8.4 rounds, L5: 6.0 rounds, L1: 3.5 rounds

Modality Profile

6 movements total: 1 bodyweight (Lunge) = 17% Gymnastics, 0 monostructural = 0%, 5 external load movements (Kettlebell Swing, Kettlebell Press, Bent-Over Row, Power Clean, Clean To Squat) = 83% Weightlifting