Workout Description

Why This Workout Is Hard

While individual movements are basic, the 23-minute AMRAP format with 138 reps per round creates significant cumulative fatigue. The jumping lunges particularly tax the legs after air squats, making box jumps more challenging later in each round. The continuous nature without built-in rest periods, combined with the push-up/KB swing upper body demands, makes maintaining intensity difficult for the average CrossFitter beyond 15-18 minutes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of bodyweight and light implement movements challenges muscular endurance across multiple muscle groups, especially legs and core.
• Endurance (7/10): 23-minute AMRAP format with continuous movement creates significant cardiovascular demand. The mix of movements allows for sustained elevated heart rate throughout.
• Speed (7/10): Quick transitions between movements and maintaining a fast cycle rate on bodyweight movements is crucial for maximizing rounds.
• Power (6/10): Box jumps and jumping lunges are explosive movements, while kettlebell swings develop hip power. Fatigue will impact power output.
• Flexibility (5/10): Jumping lunges and box jumps require good hip mobility, while air squats and kettlebell swings demand decent posterior chain flexibility.
• Strength (3/10): Moderate kettlebell weight provides some strength stimulus, but movements are primarily bodyweight-focused with emphasis on endurance over strength.

Movements

• Air Squat
• Push-Up
• Kettlebell Swing
• Jumping Lunge
• Sit-Up
• Box Jump

Scaling Options

Push-ups: Elevate hands on box/bench or do from knees. KB swings: Reduce to 12/8kg or use dumbbell. Box jumps: Lower height to 20/16" or substitute step-ups. Jumping lunges: Walking lunges or split squats. Air squats: Reduce depth or use wall support. Overall volume: Scale to 15-20 reps per movement or cap at 15-18 minutes.

Scaling Explanation

Scale if unable to maintain proper form on push-ups after 10 reps, if KB swings cause low back fatigue, or if box jumps become unstable. Priority is maintaining consistent movement through full rounds - intensity should allow 30-45 seconds rest per round. Target 4-6 complete rounds. Scale to preserve intended stimulus of steady-state cardio rather than survival mode.

Intended Stimulus

Moderate-length oxidative conditioning workout (15-25 min) with mixed modal movements. Primary focus is aerobic capacity development with bodyweight and light implement movements. The 23-rep scheme creates a significant volume challenge while keeping intensity manageable. Core and lower body endurance are heavily taxed.

Coach Insight

Break up the push-ups early (12/11 or 8/8/7) to avoid form breakdown. Keep a steady, sustainable pace - aim for 2-3 minutes per round. Quick transitions between movements are key. For KB swings, focus on hip drive and maintain Russian swing height (eye level) to conserve energy. On box jumps, step down to reduce impact and maintain jumping power. Consider alternating jumping lunges (12/11) to manage leg fatigue.

Benchmark Notes

This 23-minute AMRAP is most similar to Cindy (20-min AMRAP of bodyweight movements) but with higher volume per round and more leg-intensive work. Analysis: Per round breakdown (fresh state): - 23 Air Squats: 23-34 sec (1-1.5s each) - 23 Push-Ups: 23-35 sec (1-1.5s each) - 23 KB Swings: 35-46 sec (1.5-2s each) - 23 Jumping Lunges: 35-46 sec (1.5-2s each) - 23 Sit-Ups: 35-46 sec (1.5-2s each) - 23 Box Jumps: 35-46 sec (1.5-2s each) Base round time: ~186-253 seconds (3:06-4:13) Fatigue factors: - Significant leg fatigue from squats, lunges, KB swings, box jumps - Push-up capacity degradation - Transition time between movements: 2-3 sec each (10-15 sec total) Starting from Cindy anchor (L10: 25-30 rounds in 20 min): - This workout has ~2x volume per round - 15% longer time domain (23 vs 20 min) - More leg-intensive Projected L10 performance: ~11.5 rounds L5 (median): ~7.8 rounds L1 (scaled): ~4.2 rounds Female adjustments: - 10% reduction due to push-up volume - 5% reduction for KB weight difference Final targets: Male - L10: 11.5+ rounds, L5: 7.8 rounds, L1: 4.2 rounds Female - L10: 10.3+ rounds, L5: 7.0 rounds, L1: 3.8 rounds

Modality Profile

5 gymnastics movements (Air Squat, Push-Up, Jumping Lunge, Sit-Up, Box Jump) and 1 weightlifting movement (Kettlebell Swing). 5/6 movements = ~83% gymnastics, 1/6 = ~17% weightlifting, rounded to 80/20 split for clean numbers.