Workout Description

Why This Workout Is Medium

This 12-minute AMRAP combines fundamental movements at moderate volumes with manageable loads. While the burpees and double-unders create some cardiovascular challenge, the rep scheme allows natural micro-breaks between movements. The 24/16kg kettlebell is moderate, and 5 pull-ups isn't enough to create significant grip fatigue. Most CrossFitters can maintain steady pacing throughout without hitting a severe limiting factor.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep scheme and movement combination taxes upper body, posterior chain, and jumping stamina through repeated cycles without built-in rest.
• Endurance (7/10): 12-minute AMRAP format with mixed bodyweight and light implement movements creates sustained cardiovascular demand through continuous work without rest periods.
• Speed (7/10): Quick transitions and fast cycling of movements, especially double-unders, are crucial for maximizing rounds in the time cap.
• Power (5/10): Kettlebell swings and double-unders are power movements, while pull-ups and burpees are more strength-endurance focused.
• Flexibility (4/10): Pull-ups demand shoulder mobility, while burpees and kettlebell swings require decent hip flexibility and overhead position.
• Strength (3/10): Moderate kettlebell weight and pull-ups require some strength, but volume and pace make this more endurance-focused than strength-intensive.

Movements

• Kettlebell Swing
• Burpee
• Pull-Up
• Double-Under

Scaling Options

Pull-ups: Ring rows (horizontal body) or banded pull-ups. Burpees: Step-back burpees or no push-up. KB swings: Reduce weight to 16/12kg or American swings with lighter load. Double-unders: Single-unders (50 reps) or alternating step-overs (40 reps). For beginners, consider 8-minute time cap or reducing all reps by 20% (4-8-12-16).

Scaling Explanation

Scale if unable to perform 3+ strict pull-ups, 10 unbroken double-unders, or if KB swings cause form breakdown before 15 reps. Preserving intended stimulus means maintaining continuous movement with minimal extended breaks. Athletes should be able to complete 3+ rounds. Scale to maintain intensity - long breaks between movements indicate need for modification. Form deterioration on KB swings or pull-ups is key indicator for scaling weight/movement.

Intended Stimulus

Moderate-length mixed modal conditioning piece targeting glycolytic and oxidative energy systems (8-12 minute time domain). Primary challenge is maintaining consistent work rate while managing grip fatigue from pull-ups and KB swings. Double-unders add skill component under fatigue.

Coach Insight

Break pull-ups into sets of 2-3 early to preserve grip. Quick singles on burpees maintaining steady pace. Swing kettlebell to eye level only - don't waste energy overshooting. For double-unders, aim for sets of 10 with quick reset. Transition times between movements are crucial - have a plan for equipment layout. Target 4-5 rounds for experienced athletes. Most athletes break down in round 3-4 when grip fatigue accumulates.

Benchmark Notes

Using Cindy (AMRAP 20: 5 pull-up, 10 push-up, 15 air squat) as primary anchor, but adjusting for: 1. Shorter time domain (12 min vs 20 min) 2. Similar pull-up volume but more demanding movements overall 3. Double-unders adding skill component Movement breakdown per round: - Pull-ups: 5 reps × 2s = 10s - Burpees: 10 reps × 3.5s = 35s - KB Swings: 15 reps × 2s = 30s - Double-unders: 20 reps × 0.5s = 10s Base time per round: 85s fresh Transitions: ~5s between movements Total: ~100s per round fresh Fatigue factors: - Pull-ups maintain small sets - Burpees most fatiguing element - KB swings grip fatigue compounds Projected L10 pace: 7.2-8.5 rounds L5 (median): 5.5-6.0 rounds L1 (scaled): 3.0-3.5 rounds This aligns proportionally with Cindy's 20-min benchmarks when scaled to 12 minutes (about 60% of rounds).

Modality Profile

Of the 4 movements: Pull-Up (G), Burpee (G), Double-Under (G) are gymnastics/bodyweight movements. Kettlebell Swing (W) is the only weighted movement. No monostructural cardio. 3 out of 4 movements are G (75%), 1 out of 4 is W (25%).

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