Workout Description

Why This Workout Is Medium

This workout features moderate volume with manageable weights and basic movements. The 3-minute AMRAPs allow athletes to pace themselves, while 10-second rests provide minimal recovery between segments. The kettlebell swings at 53/35lbs are light-moderate for most athletes, and v-ups are fundamental. The rowing calories and bodyweight movements create steady fatigue accumulation without overwhelming intensity. Most average CrossFitters can complete this as prescribed with appropriate pacing.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Two 3-minute AMRAPs with minimal rest creates significant cardiovascular demand, testing aerobic capacity and heart rate recovery between efforts.
• Stamina (7/10): Continuous rowing calories and repeated kettlebell swings with v-ups will challenge muscular endurance, especially grip and posterior chain stamina.
• Speed (7/10): AMRAP format demands quick transitions between movements and maintaining high cycling speed to maximize rounds and calories.
• Power (6/10): Kettlebell swings are inherently explosive hip extension movements, while rowing requires powerful pulls to maximize calorie output.
• Strength (4/10): Moderate kettlebell weight and bodyweight v-ups provide some strength demand but not maximal force production requirements.
• Flexibility (3/10): V-ups require hip flexion and hamstring flexibility, while kettlebell swings demand hip hinge mobility for proper movement patterns.

Movements

• Row
• Kettlebell Swing
• V-Up

Benchmark Notes

This workout consists of 2 rounds of alternating 3-minute AMRAPs with 10-second rests. Round 1: 3-min AMRAP rowing for calories, 10s rest, 3-min AMRAP of 20 KB swings (53/35) + 10 V-ups. Round 2: Repeat the same pattern. Total scoring is combined reps across all segments. Movement analysis: - Rowing calories: Elite athletes can sustain 18-22 cal/min for 3 minutes, intermediate 12-16 cal/min, beginners 8-12 cal/min - KB swings (53/35): 1.5-2 sec per rep fresh, cycle time increases with fatigue - V-ups: 2-3 sec per rep, significant core fatigue accumulation - 20 KB swings + 10 V-ups = 30 reps per round of this couplet Round-by-round breakdown: Round 1 rowing (3 min): Elite 60-65 cals, intermediate 40-48 cals, beginner 24-36 cals Round 1 KB/V-up (3 min): Elite 4-5 rounds (120-150 reps), intermediate 2.5-3.5 rounds (75-105 reps), beginner 1.5-2.5 rounds (45-75 reps) Round 2 rowing (3 min): 10-15% decline due to fatigue - Elite 52-58 cals, intermediate 34-42 cals, beginner 20-32 cals Round 2 KB/V-up (3 min): 15-20% decline due to accumulated fatigue - Elite 3.5-4 rounds (105-120 reps), intermediate 2-3 rounds (60-90 reps), beginner 1-2 rounds (30-60 reps) Total rep calculations: L10 (Elite): 58 + 135 + 55 + 115 = 363 → scaled to 280 L5 (Intermediate): 44 + 90 + 38 + 75 = 247 → scaled to 200 L1 (Beginner): 30 + 60 + 26 + 45 = 161 → scaled to 120 No direct anchor match exists, but this resembles Fight Gone Bad in structure (multiple 3-minute AMRAPs with mixed modalities). FGB anchor shows L10: 430-500 total reps, L5: 300-340 reps, L1: 180-220 reps. However, this workout has only 4 segments vs FGB's 15, and includes significant rowing calories which score differently than traditional reps. Adjusting proportionally for fewer segments and mixed scoring yields the calculated ranges. Final targets: L10: 280 reps, L5: 200 reps, L1: 120 reps

Modality Profile

Three movements across all modalities: Row (monostructural cardio), Kettlebell Swing (external load), and V-Up (bodyweight gymnastics). Equal distribution with slight weighting to weightlifting.