Workout Description

Why This Workout Is Hard

A 10-minute single-movement AMRAP with a moderate-to-heavy kettlebell demands sustained power, breathing control, and substantial grip/shoulder stamina. Movement skill is moderate, but cumulative reps can exceed 150 for trained athletes, producing a deep metabolic hit. The short time domain encourages high cadence with minimal rest, making it challenging yet widely accessible.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps with a moderate load tax shoulder, forearm, and hip hinge endurance. The goal is sustaining output and quality lockouts across many sets with minimal degradation in form.
• Speed (7/10): A fast but sustainable cadence with crisp lockouts and quick hand switches drives higher scores. Efficiency and rhythm are crucial to maintain speed without no-reps.
• Endurance (6/10): Ten minutes of continuous cyclical work challenges aerobic capacity without becoming purely long-distance cardio. Breathing control and heart rate management are key to sustaining pace and avoiding late-round drop-off.
• Power (6/10): Each rep relies on explosive hip extension to project the bell overhead efficiently. Athletes must balance power per rep with pacing to avoid early fatigue.
• Strength (3/10): Load is manageable for most trained athletes, but still requires sound hip drive and overhead stability. It’s not a max-strength test, yet weak pulling or overhead strength will limit pace.
• Flexibility (2/10): Requires adequate shoulder flexion, thoracic extension, and overhead stability for a safe lockout, but does not demand extreme ranges of motion beyond standard overhead positions.

Scaling Options

Scale to: 10-min AMRAP KB Snatches (20/12 kg) • 10-min AMRAP 1-arm KB Swings to eye level (24/16 kg) • 7-min AMRAP KB Snatches (24/16 kg) with mandatory hand switch every 5 reps

Scaling Explanation

Adjusting load, range of motion, or duration preserves the intended steady cadence, overhead stability practice, and stamina stimulus while matching each athlete’s capacity and movement quality.

Intended Stimulus

Steady, uncomfortable engine work with relentless hip drive and overhead control. You should feel continuous forearm and shoulder fatigue while keeping a sustainable cadence. Aim for minimal pauses, strategic hand switches, and zero no-reps. Finish feeling like you held a metronome pace and emptied the tank in the final minute.

Coach Insight

Open at 70–80% of your best sustainable cadence. Hand switch every 5–10 reps or on a timer to protect grip. Keep rests to quick shakes only. Big tip: Lock out hard and still—no-reps waste energy and rhythm. Avoid yanking with the arm. Drive with hips, punch through the handle, and keep the bell close to prevent forearm slaps.

Benchmark Notes

Scores reflect total snatches completed in 10 minutes. Beginners aim for consistent sets to reach 50–100 reps. Intermediate athletes target 125–170. Advanced and elite push past 190 with tight pacing and efficient hand switches. Use the levels to select load and strategy that maintain form while minimizing rest.

Modality Profile

This is pure weightlifting with a kettlebell—no monostructural or gymnastics elements. All time is spent cycling a loaded overhead movement. The training effect comes from repeated hip extension, overhead stabilization, and grip stamina rather than running, rowing, or bodyweight gymnastics.

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