Workout Description

Why This Workout Is Medium

The warm-up is light and manageable. The 9-minute AMRAP alternates between single-arm KB snatches and weighted pull-ups, creating natural rest periods between movements. While 53/35lb single-arm snatches require skill and 20/15lb weighted pull-ups add challenge, the alternating structure prevents excessive fatigue accumulation. Most average CrossFitters can maintain steady pace throughout, though grip may become limiting factor toward the end.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume single-arm KB snatches combined with weighted pull-ups will severely test grip strength and upper body muscular endurance.
• Power (7/10): KB snatches are explosive hip-driven movements requiring rapid force production, though weighted pull-ups are more strength-based.
• Endurance (6/10): Nine-minute AMRAP with continuous unilateral work creates moderate cardiovascular demand, though shorter duration limits pure aerobic stress.
• Flexibility (6/10): KB snatches require significant shoulder mobility and overhead positioning, while pull-ups demand shoulder and thoracic flexibility.
• Strength (5/10): Weighted pull-ups with 20/15lb and KB snatches at 53/35lb provide moderate strength demands above bodyweight.
• Speed (4/10): AMRAP format encourages steady pacing rather than sprint cycling, with transitions between unilateral movements creating natural breaks.

Movements

• Weighted Pull-Up
• Tempo Pull-Up
• Kettlebell High Pull
• Russian Kettlebell Swing
• Kettlebell Snatch

Benchmark Notes

This workout is scored by total reps completed in the 9-minute AMRAP portion. The warm-up rounds don't count toward the score. The AMRAP alternates between max KB snatches (53/35) and 3 weighted pull-ups (20/15), switching arms each cycle. I'll analyze this as a high-skill, grip-intensive workout similar to other AMRAP formats. Movement breakdown: KB snatches at 53/35 are moderately heavy and require good technique - elite athletes can maintain 12-15 reps per minute when fresh, but this degrades significantly due to grip fatigue and the unilateral nature. Weighted pull-ups at 20/15 are challenging but only 3 reps per set, taking about 8-12 seconds including setup. The alternating arm pattern adds complexity and prevents full recovery. Fatigue analysis: Minutes 1-3 (fresh): KB snatches at 1.5-2 sec/rep, weighted pull-ups smooth. Minutes 4-6 (moderate fatigue): KB snatch pace slows to 2-2.5 sec/rep, grip becomes limiting factor. Minutes 7-9 (high fatigue): Significant breakdown, frequent grip breaks, KB snatches may drop to 3-4 sec/rep. Elite athletes (L9-L10) can maintain better pacing and technique throughout, completing 25-30 total cycles (200-240 reps). Advanced athletes (L6-L8) will see more breakdown in the final third, completing 18-25 cycles (140-200 reps). Intermediate athletes (L3-L5) struggle with the technical demands and grip fatigue, completing 10-18 cycles (80-140 reps). Beginners (L1-L2) may need to scale weights and will complete 8-12 cycles (60-100 reps). The unilateral nature and grip demands make this more challenging than typical AMRAPs. Final targets: L10: 240 reps, L5: 140 reps, L1: 60 reps.

Modality Profile

5 movements total: 2 gymnastics (Tempo Pull Up, Weighted Pull-Up) and 3 weightlifting (Russian Kettlebell Swing, Kettlebell High Pull, Kettlebell Snatch). Weighted Pull-Up counts as weightlifting due to external load. 2/5 = 40% G, 3/5 = 60% W.