Workout Description

Why This Workout Is Medium

This workout combines moderate cardiovascular demand with light-moderate kettlebell weight in a manageable time domain. The 16-minute AMRAP allows natural pacing and recovery between rounds. While 21 calories creates some fatigue, the KB snatches at 53/35 are accessible for most athletes and allow grip recovery between arms. The alternating single-arm pattern prevents excessive unilateral fatigue. Most average CrossFitters can maintain steady rounds throughout without significant scaling needs.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): A 16-minute AMRAP with continuous cycling between bike calories and KB snatches creates significant cardiovascular demand with minimal rest opportunities.
• Stamina (7/10): Moderate rep ranges repeated over 16 minutes will challenge grip endurance and unilateral shoulder stamina, especially with the KB snatches.
• Power (7/10): KB snatches are explosive hip-driven movements requiring significant power output, while bike calories demand sustained power generation.
• Flexibility (6/10): KB snatches demand good shoulder mobility, thoracic extension, and hip hinge flexibility for proper overhead positioning and catching mechanics.
• Speed (6/10): Fast transitions between bike and KB work, plus quick cycling of snatches while maintaining form, are key to maximizing rounds.
• Strength (4/10): 53/35lb KB snatches require moderate strength, particularly unilateral overhead strength, but not maximal loading for most athletes.

Movements

• Air Bike
• Kettlebell Snatch

Benchmark Notes

This 16-minute AMRAP consists of 21/16 calorie bike + 7 left arm KB snatch (53/35) + 7 right arm KB snatch (53/35). Each round totals 35 reps. I'll analyze this by breaking down movement times and applying fatigue multipliers. Movement Analysis: - 21/16 Calorie Bike: Elite athletes can sustain ~1.3-1.5 cal/sec on assault bike, so 21 calories takes ~14-16 seconds fresh. Recreational athletes need ~20-25 seconds. - 7 Left Arm KB Snatch (53/35): Single-arm KB snatches require 2-3 seconds per rep fresh (including setup and control). 7 reps = 14-21 seconds. - 7 Right Arm KB Snatch (53/35): Same as left arm, 14-21 seconds. - Transitions: Bike to KB (~3-5 seconds), switching arms (~2-3 seconds), KB back to bike (~3-5 seconds). Round Time Estimates (Fresh): - Elite: 14 + 14 + 14 + 8 = 50 seconds - Intermediate: 18 + 18 + 18 + 12 = 66 seconds - Recreational: 25 + 21 + 21 + 15 = 82 seconds Fatigue Application: This workout heavily taxes the cardiovascular system (bike calories) and grip/shoulders (KB snatches). The single-arm nature means each arm gets brief rest, but the bike work accumulates significant fatigue. Rounds 1-3: 1.0x multiplier Rounds 4-6: 1.15x multiplier (bike pace drops, KB technique degrades) Rounds 7-9: 1.3x multiplier (significant cardiovascular fatigue) Rounds 10+: 1.5x multiplier (major breakdown in bike power, frequent KB breaks) Projected Performance Over 16 Minutes: - Elite (L9-L10): Complete 8-9 rounds. Strong bike power maintenance, efficient KB technique. - Advanced (L7-L8): Complete 7-8 rounds. Moderate bike fade, some KB set breaking. - Intermediate (L5-L6): Complete 5.5-6.5 rounds. Significant bike slowdown, frequent KB rest. - Recreational (L2-L4): Complete 4-5 rounds. Major cardiovascular limitation, KB becomes very choppy. - Beginner (L1): Complete 3-4 rounds. Likely needs to reduce bike calories or KB weight. No direct anchor match exists, but this resembles a cardiovascular-dominant AMRAP with moderate skill component. The 16-minute duration and mixed modal nature suggests performance spread similar to longer AMRAPs. Final Targets: L10: 8.5+ rounds, L5: 6.0 rounds, L1: 3.5 rounds

Modality Profile

Two movements: Bike (monostructural cardio) and Kettlebell Snatch (external load weightlifting). Equal 50/50 split between M and W modalities.