Workout Description

Why This Workout Is Medium

The 65 sit-up buy-in creates initial fatigue but is manageable. The AMRAP's rep scheme (7-11-22) allows natural micro-breaks between rounds. KB swings are moderate weight and push-ups become challenging with fatigue, but burpees at only 7 reps provide recovery. The 21-minute time domain is long enough to be challenging but not overwhelming. Most average CrossFitters can maintain consistent pacing throughout.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep push-ups and kettlebell swings combined with burpees create substantial upper body and core muscular endurance demands over extended duration.
• Endurance (7/10): 21-minute AMRAP format with burpees creates significant cardiovascular demand. The buy-in sit-ups add extra aerobic stress before the clock starts.
• Speed (6/10): Quick transitions between movements and fast cycling of moderate-rep sets are key to maximizing rounds in the time cap.
• Power (5/10): Kettlebell swings are inherently power movements, while burpees have an explosive component. However, fatigue will limit power output.
• Flexibility (4/10): Burpees require decent hip and shoulder mobility. Kettlebell swings demand adequate hip hinge and shoulder range of motion.
• Strength (3/10): Moderate kettlebell weight provides some strength stimulus, but movements are primarily bodyweight-focused with emphasis on endurance over strength.

Movements

• Burpee
• Push-Up
• Kettlebell Swing
• Sit-Up

Scaling Options

Reduce KB weight to 35/26 lbs if unable to maintain hip extension. Elevate hands for push-ups (box/bench) or perform from knees. Scale sit-ups to crunches or anchored sit-ups if experiencing neck strain. For the AMRAP, reduce to 5 burpees, 8 push-ups, 15 KB swings. Reduce buy-in to 40 sit-ups for beginners. Step-out burpees acceptable if needed for consistent movement.

Scaling Explanation

Scale if unable to perform 10+ push-ups unbroken when fresh or if KB swings cause low back rounding. Priority is maintaining steady movement for full 21 minutes - intensity should allow continuous work with minimal long breaks. Form should not break down significantly in later rounds. Scale to achieve 7+ rounds while keeping core temperature elevated throughout. Buy-in should take 3-4 minutes maximum.

Intended Stimulus

Moderate-length oxidative workout (21 minutes) with a glycolytic buy-in. The rep scheme and movement selection create a steady-state cardio challenge with periodic spikes in heart rate from the burpees. Primary challenge is maintaining consistent output while managing fatigue in pushing muscles (chest/shoulders) from burpees and push-ups.

Coach Insight

Start the buy-in sit-ups at a sustainable pace - sets of 15-20 with brief breaks. For the AMRAP, establish a consistent rhythm you can maintain for 21 minutes. Break push-ups before form deteriorates (sets of 4-7). Quick but controlled KB swings - avoid rushing and losing positions. Transition quickly between movements but don't sprint between stations. Aim to keep moving with minimal extended breaks. Target 8-10 rounds for experienced athletes.

Benchmark Notes

This is a 21-minute AMRAP with a buy-in of 65 sit-ups. Analysis approach: 1. Buy-in: 65 sit-ups at ~1.5 sec/rep = ~98 seconds for elite, ~120 seconds for intermediate 2. Main workout per round: - 7 Burpees: 3.5 sec/rep = 24.5 seconds fresh - 11 Push-Ups: 1.5 sec/rep = 16.5 seconds fresh - 22 KB Swings: 2 sec/rep = 44 seconds fresh Base round time: ~85 seconds fresh 3. Transitions between movements: ~5 seconds per transition = 15 seconds Total round time fresh: ~100 seconds 4. Fatigue factors: - Rounds 1-3: 1.0x (fresh after buy-in) - Rounds 4-6: 1.2x - Rounds 7-9: 1.3x - Rounds 10+: 1.4x 5. Comparing to Cindy (20-min AMRAP of 5 pull-up, 10 push-up, 15 air squat): - Similar time domain - Similar push-up volume - Burpees more taxing than pull-ups - KB swings similar to air squats in fatigue - Buy-in reduces total working time by ~2 minutes Cindy L10 is 25-30 rounds in 20 minutes. Scaling for: - 1 minute less working time (buy-in) - More demanding movements - Longer rounds Projected performance: L10 (Elite): 11.4+ rounds L5 (Intermediate): 7.8 rounds L1 (Beginner): 4.2 rounds This creates a consistent progression with ~0.9 rounds between levels, accounting for the workout's unique demands while maintaining appropriate spacing relative to Cindy benchmark.

Modality Profile

Of the 4 movements: Burpee (G), Push-Up (G), and Sit-Up (G) are gymnastics movements. Kettlebell Swing (W) is the only weightlifting movement. No monostructural movements present. 3 out of 4 movements are G (75%), 1 out of 4 is W (25%).