Workout Description

Why This Workout Is Hard

This 20-minute AMRAP combines moderate loads with high-volume gymnastics in a continuous format. The wall balls and KB swings create cumulative shoulder fatigue before hitting power cleans. The burpees at the end ensure significant cardiovascular stress when returning to wall balls. While individual elements aren't extreme, the continuous nature and movement interference make this challenging for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep wall balls and kettlebell swings tax muscular endurance. Multiple muscle groups face sustained work across many rounds.
• Endurance (7/10): Twenty minutes of continuous work with moderate loads creates significant cardiovascular demand. The combination of movements keeps heart rate elevated throughout.
• Power (7/10): Dynamic hip extension in kettlebell swings, explosive drive in wall balls, and power cleans all require significant power output.
• Flexibility (6/10): Wall balls require overhead mobility, kettlebell swings need hip flexibility, and power cleans demand front rack position.
• Speed (5/10): Moderate-paced cycling of movements with quick transitions needed, but not maximum-speed repetitions.
• Strength (4/10): Power cleans at moderate loads provide strength stimulus, while other movements are more endurance-focused. Not maximal strength testing.

Movements

• Wall Ball
• Kettlebell Swing
• Power Clean
• Burpee

Scaling Options

Wall Balls: Reduce to 14/10lb ball, decrease target height, or sub goblet squats with med ball. KB Swings: Scale to 44/26lb, allow Russian swings, or sub DB swings. Power Cleans: Reduce to 95/65lb or sub hang power cleans. Can also use DB/KB power cleans at 35/25lb each. Burpees: Step-back burpees, no push-up burpees, or squat-thrust only. Volume: Consider 12-12-5-8 rep scheme for newer athletes. Time: Can reduce to 12-15 minutes for beginners.

Scaling Explanation

Scale if unable to perform 10+ unbroken wall balls, 12+ KB swings, or 3+ touch-and-go power cleans at prescribed weight. Form deterioration on any movement or excessive rest between movements indicates need for scaling. Priority is maintaining consistent movement with good technique - rest periods shouldn't exceed work periods. Target is steady work with brief transitions, not all-out sprints followed by long breaks. Athletes should be able to complete at least 3 full rounds while maintaining proper form and intensity.

Intended Stimulus

Moderate-length glycolytic workout (15-20 minutes) with oxidative system contribution. Primary challenge is maintaining consistent power output across multiple movement patterns while managing grip fatigue. The workout combines lower-body power (wall balls), hip drive (KB swings), explosive full-body movements (power cleans), and bodyweight conditioning (burpees).

Coach Insight

Break wall balls into sets of 9+9 or 6x3 early to preserve shoulders. Quick-drop kettlebell swings to save grip - reset hands every 6-9 reps. Power cleans should be touch-and-go when fresh, singles when fatigued. Keep burpees steady but deliberate - they're your recovery. Transition times are crucial - plan equipment layout to minimize walking. Aim for 4-5 rounds for experienced athletes. Heart rate will spike in first round - don't chase it, find sustainable rhythm by round 2.

Benchmark Notes

This 20-minute AMRAP is most similar to Cindy in format and time domain, so we'll use that as our primary anchor. Key differences: 1. Movement Analysis (per round): - 18 Wall Balls (2.5s each) = 45s - 18 KB Swings (2s each) = 36s - 7 Power Cleans (3s each) = 21s - 12 Burpees (3.5s each) = 42s - Transitions (3 equipment changes) = 15s Base round time: ~160s (2:40) 2. Fatigue Factors: - Wall balls + power cleans create shoulder fatigue - Burpees tax cardiovascular system - KB swings grip endurance Apply 1.2x multiplier after round 4 3. Cindy Anchor Comparison: Cindy L10 = 25-30 rounds in 20min This workout is ~60% longer per round than Cindy Therefore, expect ~60% fewer rounds 4. Final Calculations: L10 (Elite): 12-13 rounds L5 (Intermediate): 8-9 rounds L1 (Beginner): 4-5 rounds Female adjustments: - Slightly lower loads but still challenging - Similar movement patterns - Expect 0.5 fewer rounds across all levels due to load differences

Modality Profile

Of the 4 movements: Burpee is Gymnastics (G); Wall Ball, Kettlebell Swing, and Power Clean are Weightlifting (W). This gives a 1:3 ratio, simplified to 25% G and 75% W, with no Monostructural movements present.