Workout Description
For Time (25-min cap):
Part A – Complete in order:
21 Ab Wheel Rollouts
15 Alternating KB Snatches (53 lb)
9 KB Goblet Squats (53 lb)
Part B – Complete in order:
15 Ab Wheel Rollouts
21 Single-Arm KB Swings (35 lb, alternating)
9 DB Renegade Rows (40 lb, alternating arms)
Part C – Complete in order:
9 Ab Wheel Rollouts
15 KB Goblet Squats (35 lb)
21 KB Sumo Deadlift High Pulls (53 lb)
Part D – AMRAP in remaining time:
5 KB Strict Press Right Arm (35 lb)
5 KB Strict Press Left Arm (35 lb)
10 Ab Wheel Rollouts
7 DB Single-Leg Romanian Deadlifts each leg (40 lb)
Why This Workout Is Hard
This workout combines moderate-to-heavy kettlebell loads (53lb) with high ab wheel volume (54 total rollouts) in a structured, continuous format with a 25-minute cap. The ab wheel acts as a cumulative fatigue multiplier across all four parts, creating grip and core fatigue that compounds with KB movements. While individual loads are manageable, the lack of built-in rest, movement interference (grip fatigue affecting KB work), and sustained intensity across 25 minutes pushes average athletes to scale weights or movements. The AMRAP finale demands pacing discipline when fatigued.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High rep ranges (21-15-9 descending format) combined with AMRAP create significant muscular endurance demand. Grip fatigue from KB work and core fatigue from ab wheel rollouts compound throughout.
- Speed (7/10): For-time format with 25-minute cap demands efficient pacing and quick transitions. AMRAP finale incentivizes faster cycling. Continuous movement with minimal rest periods emphasizes speed.
- Endurance (6/10): 25-minute cap with continuous work demands sustained cardiovascular output. Mixed modal structure with varied movements prevents pure aerobic focus but maintains consistent heart rate elevation throughout.
- Power (6/10): KB snatches, swings, and sumo deadlift high pulls are inherently explosive movements. However, high rep ranges and fatigue accumulation reduce peak power expression as workout progresses.
- Strength (5/10): Moderate loads (35-53 lb KBs) with compound movements like goblet squats and sumo deadlift high pulls. Not maximal effort but requires meaningful force production under fatigue.
- Flexibility (4/10): Ab wheel rollouts demand core and shoulder mobility. Goblet squats and single-leg RDLs require hip and ankle mobility. Moderate demands but not extreme range of motion requirements.
Movements
- Kettlebell Goblet Squat
- Renegade Row
- Kettlebell Swing
- Kettlebell Sumo Deadlift High Pull
- Ab Wheel Rollout
- Single-Arm Strict Press
- Kettlebell Snatch
Modality Profile
8 total movements: 1 Gymnastics (Ab Wheel Rollout - bodyweight core), 7 Weightlifting (all kettlebell and dumbbell movements with external load). 1/8 = 12.5% ≈ 13% G, 7/8 = 87.5% ≈ 87% W
