Workout Description

Why This Workout Is Medium

A 21-minute piece with a short run buy-in and a sustained mixed AMRAP. Overall complexity is moderate, but strict pull-ups and single-arm kettlebell snatches raise the skill and fatigue management requirements. Loads are light-to-moderate with high rep volume. The long time domain taxes stamina and grip, but intensity is controllable, placing it near the top of Medium.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep sets of push-ups, strict pull-ups, swings, snatches, and squats tax local muscular endurance, especially pressing and grip. Success hinges on repeating manageable sets without excessive rest.
• Endurance (6/10): A long, steady 21-minute effort with a short run buy-in and continuous movement demands. Heart rate stays elevated but manageable, rewarding sustainable pacing more than top-end sprint ability.
• Power (5/10): Hip-driven explosiveness matters for efficient swings and snatches, but the long duration and strict pull-ups temper pure power expression.
• Speed (5/10): Moderate speed with emphasis on smooth transitions and steady cycling. Brief sprints won’t sustain; controlled cadence and set management drive performance.
• Strength (3/10): No maximal lifting; the 53/35 lb kettlebell is moderate. Strength helps maintain form and unbroken sets, but the workout doesn’t test one-rep max capacities.
• Flexibility (2/10): Basic mobility demands: shoulder flexion for swings/snatches and hip depth for squats. Good positions help efficiency, but extreme ranges aren’t required.

Scaling Options

Scale to: 300 m run, 8 HRPU, 4 Ring Row, 15 Russian KB Swing (26/18), 4 SA KB Snatch (26/18), 10 Goblet Squat (26/18) • 400 m run, 10 HRPU, 4 Banded Strict Pull-Up, 20 KB Swing (35/26), 4 SA KB Snatch (35/26), 10 Goblet Squat (35/26) • 400 m run, 6 HRPU, 3 Strict Pull-Up, 20 KB Swing (53/35), 4 SA KB Snatch (53/35), 10 Goblet Squat (53/35)

Scaling Explanation

These options keep the stimulus—steady work with manageable sets—by adjusting pulling difficulty, kettlebell load, swing height, and run distance so athletes maintain movement quality and short rests.

Intended Stimulus

Steady cardio with muscular stamina. The run should feel brisk but not redline. Then, in the AMRAP, aim for repeatable sets: unbroken or quick breaks on swings and squats, controlled singles or small sets on strict pull-ups, and crisp snatches. Grip and pressing fatigue accumulate—pace early so you can finish strong without long rests.

Coach Insight

Pace the run at 80–85%—fast enough to buy time, not so hard you spike your heart rate. Key tip: protect strict pull-ups. Start with small, quick sets to avoid failure and keep rest short. Common mistakes: opening with big push-up or pull-up sets, sloppy hinge on swings, and long chalk breaks. Keep transitions tight.

Benchmark Notes

Score is total reps completed in the AMRAP after the 400 m run. Use the levels to plan: beginners aim for consistent sets, intermediates target 5–7 rounds, advanced shoot for 7–9+. Strict pull-up capacity, unbroken KB sets, and quick transitions will drive higher scores.

Modality Profile

A brief monostructural start (about two minutes of running) sets up a long mixed AMRAP. Most working time is with external load (swings, snatches, goblet squats) and a substantial portion in gymnastics (push-ups, strict pull-ups). Time splits approximate 55% weightlifting, 35% gymnastics, and 10% monostructural.

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