Workout Description

Why This Workout Is Medium

Two separate 5-minute AMRAPs with different movement patterns creates manageable fatigue accumulation. The rowing AMRAP allows athletes to self-pace, while the second AMRAP combines moderate-skill double unders with light kettlebell swings. The 20-second rest between rowing intervals provides recovery, and the separation between AMRAPs prevents significant interference. Most average CrossFitters can complete both portions as prescribed, though double under proficiency will determine success in the second AMRAP.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Two consecutive 5-minute AMRAPs with minimal rest creates significant cardiovascular demand, testing aerobic capacity and heart rate recovery between efforts.
• Stamina (7/10): Sustained rowing calories plus high-volume double unders and kettlebell swings will challenge muscular endurance across multiple muscle groups over 10+ minutes.
• Speed (7/10): AMRAP format demands quick transitions between movements and maintaining high cycling speed on double unders and rowing to maximize rounds.
• Power (6/10): Kettlebell swings are explosive hip extension movements, double unders require quick coordinated jumping, rowing has power component but less dominant.
• Strength (4/10): Moderate kettlebell weight (53/35lbs) provides some strength demand, but primary focus is on sustained output rather than maximal force production.
• Flexibility (3/10): Double unders require ankle mobility and coordination, kettlebell swings demand hip hinge mobility, rowing needs basic shoulder and hip range.

Movements

• Kettlebell Swing
• Row
• Double-Under

Benchmark Notes

This workout consists of two separate 5-minute AMRAPs with a 20-second rest between them. The scoring is total reps across both segments. Segment 1 - 5 Minute AMRAP Row (calories): Rowing for calories in a 5-minute window. Elite athletes can sustain 18-20 cal/min (90-100 calories), intermediate athletes 14-16 cal/min (70-80 calories), and beginners 10-12 cal/min (50-60 calories). The 20-second rest provides minimal recovery. Segment 2 - 5 Minute AMRAP: 30 Double Unders + 20 KBS (53/35): This is a couplet with moderate volume per round. Fresh times: 30 DUs take 15-20 seconds for elite, 25-35 seconds for intermediate, 40-60 seconds for beginners. 20 KBS (53/35) take 30-40 seconds for elite, 45-60 seconds for intermediate, 60-90 seconds for beginners. One complete round takes 45-60 seconds for elite, 70-95 seconds for intermediate, 100-150 seconds for beginners. In 5 minutes (300 seconds), elite athletes complete 5-6 rounds (250-300 reps), intermediate athletes complete 3-4 rounds (150-200 reps), and beginners complete 2-3 rounds (100-150 reps). Total combined reps: Elite 340-400, Intermediate 220-280, Beginners 150-210. Using Cindy (20-minute AMRAP) as a scaling reference where L10 achieves 25-30 rounds (750 reps) in 20 minutes, this 10-minute workout should yield proportionally lower totals. The rowing calories and couplet format create different demands than Cindy's bodyweight triplet. Final targets: L10: 280+ reps, L5: 200 reps, L1: 120 reps

Modality Profile

Three movements across all modalities: Row (monostructural cardio), Double-Under (gymnastics bodyweight coordination), Kettlebell Swing (weightlifting external load). Equal distribution with slight emphasis on weightlifting.