Workout Description

Why This Workout Is Medium

This 16-minute AMRAP combines moderate-volume bodyweight movements with light kettlebell work in a manageable cycle. While double-unders require skill and burpees create fatigue, the rep scheme allows natural pacing breaks between movements. The kettlebell weight is light enough to maintain unbroken sets, and push-ups provide relative recovery from the cardio demands. Most average CrossFitters can complete multiple rounds as prescribed with steady pacing.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): A 16-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the entire workout duration.
• Stamina (7/10): High volume potential across multiple muscle groups - shoulders, posterior chain, chest, and legs - will test muscular endurance significantly.
• Speed (7/10): AMRAP format rewards fast transitions and quick movement cycling, especially maintaining double under rhythm and minimizing rest periods.
• Power (6/10): Double unders and kettlebell swings are explosive movements requiring hip drive and coordination, while burpees have power elements.
• Strength (4/10): Moderate kettlebell load and bodyweight movements require decent strength but not maximal force production capabilities.
• Flexibility (3/10): Double unders require ankle mobility, kettlebell swings need hip hinge flexibility, and burpees demand full-body range of motion.

Movements

• Push-Up
• Kettlebell Swing
• Burpee
• Double-Under

Benchmark Notes

This 16-minute AMRAP with 30 double-unders, 20 kettlebell swings (53/35), 10 push-ups, and 5 burpees is most similar to Cindy (20-minute AMRAP: 5 pull-ups, 10 push-ups, 15 air squats). Using Cindy as the primary anchor: L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. However, this workout has several key differences requiring adjustment: (1) 4 minutes shorter duration (16 vs 20 min), (2) more challenging movements - double-unders require coordination and can break rhythm, kettlebell swings are more demanding than air squats, and burpees are significantly more taxing than pull-ups. Movement breakdown per round: Double-unders: 15-20 seconds fresh, increasing to 25-35 seconds with fatigue and potential trip-ups. Kettlebell swings: 30-40 seconds, relatively sustainable. Push-ups: 8-15 seconds depending on set breaking. Burpees: 15-20 seconds, most limiting factor. Total round time: 70-90 seconds early rounds, increasing to 90-120 seconds in later rounds due to fatigue and movement breakdown. Given the shorter time domain and more challenging movements, I'm scaling Cindy down by approximately 20% for the time reduction and another 15% for movement difficulty. This yields: L10: ~16-17 rounds (elite athletes maintaining sub-90 second rounds), L5: ~10-11 rounds (average CrossFitters with increasing round times), L1: ~4-5 rounds (beginners with significant rest and scaling). Final targets - L10: 16.5 rounds, L5: 10.5 rounds, L1: 4.5 rounds.

Modality Profile

3 out of 4 movements are gymnastics (Double-Under, Push-Up, Burpee) and 1 is weightlifting (Kettlebell Swing). 75% gymnastics, 25% weightlifting.