Workout Description

Why This Workout Is Hard

The 10-minute AMRAP combines moderately heavy thrusters with two other demanding movements in a continuous format. While individual elements aren't extreme, the combination creates significant fatigue: thrusters tax the legs/shoulders, immediately flowing into explosive hip-dominant KB swings, then core/grip-intensive TTB. The short time domain encourages aggressive pacing, but the movement combination makes maintaining that pace very challenging.

Training Focus

This workout develops the following fitness attributes:

• Flexibility (8/10): Toes-to-bar demands significant shoulder and hip mobility. Thrusters require good ankle, hip, and shoulder ROM under load.
• Endurance (7/10): 10-minute AMRAP format with compound movements creates significant cardiovascular demand. Short time domain encourages sustained high-intensity output without rest.
• Power (7/10): All three movements are explosive: thrusters drive, KB swing hip extension, and T2B kip. Power output must be sustained.
• Stamina (6/10): Multiple muscle groups challenged repeatedly through thrusters and T2B. Grip endurance tested between KB swings and T2B combinations.
• Strength (6/10): Moderately heavy thrusters (135/95) and heavy KB swings (32/24kg) require significant strength. Short time domain allows heavier loading.
• Speed (6/10): Quick transitions and cyclic movements required. 10-minute cap encourages faster cycling of moderate-heavy loads.

Movements

• Thruster
• Kettlebell Swing
• Toes-to-Bar

Scaling Options

Thrusters: Scale to 95/65 lbs or 75/55 lbs based on capacity. Sub front squats + push press if needed. KB Swings: Drop to 24/16 kg or Russian style (eye level) swings. T2B: Scale to knee raises or hanging leg raises. V-ups or ab mat sit-ups for those unable to hang. For volume, consider 4/5/8 rep scheme or cap at 8 rounds. Time remains at 10 minutes unless severely deconditioned.

Scaling Explanation

Scale if unable to perform 5 unbroken thrusters at prescribed weight, cannot maintain KB swing mechanics above shoulder height, or lack T2B capacity (minimum 3-4 unbroken). Priority is maintaining consistent movement through all rounds - athletes should be able to complete at least 6-8 rounds while keeping intensity high and form solid. Target effort is 7-8/10 RPE with brief rest periods possible between movements. Scale load and movements rather than reducing time domain.

Intended Stimulus

Moderate-intensity glycolytic workout in 10-minute time domain. Primary focus is on power endurance and midline stability. The couplet-triplet format with moderate loads creates sustained effort with brief recovery windows between movements. Expect heart rate to climb quickly and remain elevated throughout.

Coach Insight

Break up the thrusters early (3+2) to maintain quality and power output. Kettlebell swings should be performed unbroken when possible - use the hip hinge to generate power rather than pulling with arms. For toes-to-bar, consider breaking into 5+5 or 4+3+3 sets early. Quick transitions between movements are crucial but don't rush the setup, especially on thrusters. Watch that fatigue doesn't compromise positioning on the thruster rack position or T2B kip swing.

Benchmark Notes

This is a 10-minute AMRAP with moderate-heavy thrusters, heavy KB swings, and high-skill gymnastics. Analysis: Per round breakdown (elite pace): - Thrusters (135/95): ~3 sec/rep × 5 reps = 15 sec - KB Swings (32/24kg): ~2 sec/rep × 7 reps = 14 sec - Toes-to-Bar: ~2.5 sec/rep × 10 reps = 25 sec - Transitions: ~3-4 sec between movements Base round time: ~60 seconds for elite athletes when fresh Applying fatigue multipliers: - Rounds 1-2: 60 sec/round - Rounds 3-4: 65-70 sec/round - Rounds 5-6: 70-75 sec/round - Rounds 7+: 75-80 sec/round Closest benchmark comparison is Cindy (5 pull-ups, 10 push-ups, 15 air squats AMRAP 20), but this workout is significantly heavier with the 135lb thrusters and heavier KB swings. Using Cindy's L10 benchmark of 25-30 rounds in 20 minutes as reference, we scale down for: - Half the time (10 min vs 20 min) - Heavier loading (~40% slower) - More complex movements (~20% slower) This yields L10 targets of: Male: 8.0+ rounds (elite) Female: 7.5+ rounds (elite) L5 (median CrossFitter): Male: 5.8 rounds Female: 5.3 rounds L1 (scaled athlete): Male: 3.5 rounds Female: 3.0 rounds

Modality Profile

Of the 3 movements: Thruster (W), Kettlebell Swing (W), Toes-to-Bar (G). Two movements are weightlifting (Thruster, KB Swing) and one is gymnastics (T2B), resulting in a 70/30/0 split between W/G/M.

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