Workout Description

Why This Workout Is Medium

This workout combines moderate volume with manageable weights and basic movements. The 10-minute time cap prevents excessive fatigue accumulation, and the alternating arm requirement on KB movements provides built-in recovery. While grip fatigue from pull-ups may affect KB performance, the rep scheme allows for natural breaks. Most average CrossFitters can complete this as prescribed with steady pacing.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of pulling movements combined with kettlebell work will heavily tax upper body and posterior chain muscular endurance over multiple rounds.
• Endurance (7/10): Ten minutes of continuous work with pull-ups and kettlebell movements creates significant cardiovascular demand and tests aerobic capacity throughout.
• Power (6/10): KB snatches are explosive hip extension movements requiring significant power output, especially when alternating arms creates coordination demands.
• Speed (5/10): AMRAP format encourages steady pacing with quick transitions between movements, though grip fatigue may limit cycling speed.
• Strength (4/10): Moderate strength demand from strict pull-ups and 53/35lb kettlebell movements, but not maximal loading for most athletes.
• Flexibility (3/10): KB snatches require overhead mobility and hip hinge flexibility, while pull-ups need shoulder range of motion for full extension.

Movements

• Strict Pull-Up
• Kettlebell Snatch
• Kipping Pull-Up
• Kettlebell Sumo Deadlift

Benchmark Notes

This 10-minute AMRAP combines strict pull-ups, kipping pull-ups, and kettlebell work in a challenging format. I'll analyze this by breaking down each round and applying fatigue multipliers. Round Breakdown: - 5 Strict Pull-Ups: 8-12 seconds (strict pull-ups are significantly slower than kipping) - 6 KB Snatches (53/35): 12-18 seconds (alternating arms adds complexity) - 10 Kipping Pull-Ups: 12-18 seconds (after strict pull-ups, grip is compromised) - 12 KB Sumo Deadlifts (53/35): 18-24 seconds - Transitions: 8-12 seconds total per round Fresh round time: 58-84 seconds for elite athletes, 75-105 seconds for intermediate. Fatigue Analysis: The strict-to-kipping pull-up combination is particularly brutal. After round 1, the strict pull-ups will force significant set breaking, and the kipping pull-ups will suffer from pre-fatigue. The alternating KB snatches add coordination complexity under fatigue. Round-by-round progression: - Round 1: 60-75 seconds (fresh) - Round 2: 70-85 seconds (grip fatigue setting in) - Round 3: 80-95 seconds (strict pull-ups breaking into singles) - Round 4: 90-110 seconds (significant grip compromise) - Round 5+: 100-120+ seconds (frequent rest, small sets) Using Cindy (20-min AMRAP: 5 pull-up, 10 push-up, 15 air squat) as an anchor reference, where L10 achieves 25-30 rounds and L5 achieves 15-18 rounds, I need to adjust for this workout's increased difficulty. The strict pull-ups, heavier KB work, and 10-minute time domain make this significantly more challenging. Elite athletes (L10) might complete 6.5-7 rounds, managing the strict pull-ups efficiently and maintaining larger kipping sets. Intermediate athletes (L5) would likely achieve 4.5-5 rounds as grip fatigue forces smaller sets. Beginners (L1) might struggle to complete even 2-3 rounds due to the strict pull-up requirement. Final targets: L10: 6.8 rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

4 movements total: 2 Gymnastics (Strict Pull-Up, Kipping Pull-Up) and 2 Weightlifting (Kettlebell Snatch, Kettlebell Sumo Deadlift). Equal split between G and W modalities.