Workout Description

Why This Workout Is Hard

The 18-minute AMRAP format creates significant cumulative fatigue with no built-in rest. While individual elements are moderate (box jumps, moderate-weight push press, heavy-ish KB swings), their combination targets legs/shoulders repeatedly. The push press weight is substantial enough that shoulder fatigue will accumulate, especially when cycling between overhead work and KB swings. Most athletes will need to break up push press sets by round 3-4.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): High power output demands from box jumps, explosive push press, and dynamic kettlebell swings make this a power-dominant workout.
• Endurance (7/10): 18-minute AMRAP format creates sustained cardiovascular demand through continuous movement. Moderate loads and explosive movements keep heart rate elevated throughout.
• Stamina (6/10): Moderate rep scheme combined with challenging weights tests muscular endurance, particularly in shoulders and posterior chain across multiple rounds.
• Speed (6/10): Quick transitions between movements and cyclic nature of each exercise rewards efficient movement patterns and fast turnover.
• Strength (5/10): Push press and kettlebell swing weights are moderate, requiring decent strength. Box jumps add bodyweight loading component.
• Flexibility (4/10): Hip mobility for box jumps and swings, shoulder mobility for push press overhead position, but no extreme ROM requirements.

Movements

• Box Jump
• Push Press
• Kettlebell Swing

Scaling Options

Box Jumps: Reduce to 20/16" or step-ups. Push Press: Scale to 95/65 or 75/55 lbs, maintain overhead stability. KB Swings: Drop to 53/35 lb, focus on hip drive. For beginners, consider 15/12/8 rep scheme or 12-minute time cap. Advanced scaling up: box jump overs or burpee box jumps, heavier loads if maintaining quality movement.

Scaling Explanation

Scale if unable to perform 10+ unbroken box jumps, 5+ push press at prescribed weight, or losing form on KB swings before 45 seconds. Priority is maintaining consistent movement with good mechanics throughout all 18 minutes. Athletes should finish 3-5 rounds while keeping heart rate in sustainable range (conversational pace briefly possible). Scale load or movement complexity before reducing working time to preserve intended stimulus.

Intended Stimulus

Moderate-length mixed modal workout targeting glycolytic and oxidative energy systems over 18 minutes. Primary challenge is maintaining consistent power output while managing shoulder fatigue. The workout combines light-moderate loads with basic gymnastics to create a steady but challenging metabolic demand.

Coach Insight

Break box jumps into sets of 5-10 based on capacity - step down to save energy. Push press sets of 5 early, transitioning to 3-4 reps as fatigue builds. Quick singles acceptable late in workout. Keep kettlebell swings snappy but controlled in sets of 5-10. Transition quickly between movements. Target 4-5 rounds for advanced athletes. Rest as needed but keep breaks under 10-15 seconds. Common mistakes include rushing early box jumps, strict pressing instead of using legs, and losing power position on KB swings.

Benchmark Notes

This is an 18-minute AMRAP with moderate-load movements. Let's break down one round: - Box Jumps (24/20"): 20 reps × 2 sec = 40 sec - Push Press (115/75): 15 reps × 2.5 sec = 37.5 sec - KB Swings (70/55): 10 reps × 2 sec = 20 sec Base round time: ~98 seconds (1:38) fresh Transitions between movements: ~15 seconds Total round time fresh: 113 seconds (1:53) Applying fatigue multipliers: Rounds 1-2: 113 sec Rounds 3-4: 124 sec (1.1x) Rounds 5-6: 135 sec (1.2x) Rounds 7+: 147 sec (1.3x) In 18 minutes (1080 seconds): Elite (L10): ~13 rounds Intermediate (L5): 8-9 rounds Beginner (L1): 4-5 rounds This workout is most similar to Cindy in structure (3 movements, AMRAP format) but with heavier loading and fewer total reps per round. Using Cindy's anchor points (L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds in 20 min) and adjusting for: - Heavier loading (~15% slower) - Shorter time domain (18 vs 20 min, 10% less time) - Fewer reps per round but similar movement patterns Final targets: Male L10: 13+ rounds Male L5: 8.5 rounds Male L1: 4 rounds Female L10: 11.7+ rounds Female L5: 7.6 rounds Female L1: 3.5 rounds

Modality Profile

Box Jump is gymnastics (G), Push Press and Kettlebell Swing are both weightlifting (W). With 3 total movements, 1 G movement (33%) and 2 W movements (67%), and no M movements (0%).