Workout Description

Why This Workout Is Hard

While individual elements are moderate (wall balls, KB swings/snatches), the continuous AMRAP format with a 100m sprint creates significant fatigue accumulation. The sprint forces athletes to recover quickly before returning to the grinding KB work. The kettlebell snatches become technically challenging under fatigue, especially following swings. Most athletes will complete 4-5 rounds but maintaining intensity becomes increasingly difficult.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): High power output required for explosive wall balls, dynamic kettlebell movements, and especially the repeated sprints.
• Endurance (7/10): 12-minute AMRAP with compound movements and sprinting creates significant cardiovascular demand, especially with the repeated sprint efforts between strength work.
• Speed (7/10): Quick transitions between movements and all-out sprints make speed a significant factor in maximizing rounds completed.
• Stamina (6/10): Moderate rep scheme combined with kettlebell cycling tests local muscular endurance, particularly in shoulders, hips, and posterior chain.
• Flexibility (5/10): Hip mobility for swings and wall balls, overhead position for snatches, and thoracic mobility for wall balls demand good range of motion.
• Strength (4/10): Moderate loads in kettlebell movements and wall balls require strength, but not maximal effort. Weight selection allows for sustained work.

Movements

• Wall Ball
• Kettlebell Swing
• Kettlebell Snatch
• Sprint

Scaling Options

Wall Ball: Reduce to 8/4 kg or decrease target height. KB Swings: Scale to 16/12 kg or Russian swing variation. KB Snatch: Reduce to 16/12 kg or substitute single-arm KB clean and press. Run: Reduce to 75m or substitute 45 seconds of moderate rowing. For beginners, consider 8-10 reps per movement and 50m run. Time cap can extend to 15 minutes if needed.

Scaling Explanation

Scale if unable to maintain proper KB snatch technique after 6 minutes, if wall balls consistently break under 8 reps, or if running form deteriorates significantly. Prioritize full range of motion and safe technique over speed, especially in KB movements. Athletes should be able to perform 15+ unbroken wall balls and proficient KB snatch technique before attempting Rx. Target is 5-7 rounds with consistent movement quality throughout. Scale to maintain intended stimulus of moderate-intensity sustained effort with brief high-intensity running intervals.

Intended Stimulus

Moderate-intensity glycolytic workout (8-12 minute time domain) with an oxidative component from the running. Primary focus is on power endurance and lactate tolerance. The sprint adds a phosphagen system spike each round. Movement complexity increases through the round (wall ball to KB swing to KB snatch) while fatigue accumulates.

Coach Insight

Start at a sustainable 80-85% effort for the first 2-3 rounds. Wall balls should be unbroken early but expect to break into 7-5 or 6-6 later. Keep KB swings powerful but controlled - avoid rushing. For snatches, alternate arms every 6 reps to manage fatigue. The sprint should be at 90% effort - resist the urge to walk. Common mistakes include rushing early KB work leading to technique breakdown, excessive rest between movements, and walking the run portion. Aim for consistent 2-minute rounds.

Benchmark Notes

Analysis based on 12-minute AMRAP format: Per round breakdown (elite pace): - Wall Balls (12 reps): 24-30s (2-2.5s/rep) - KB Swings (12 reps): 18-24s (1.5-2s/rep) - KB Snatches (12 reps): 24-30s (2-2.5s/rep) - 100m Sprint: 15-18s - Transitions: ~10s total Base round time: 91-112s (1:31-1:52) fresh state Fatigue factors: - KB work compounds grip fatigue (+15% by round 4) - Sprint recovery impacts next round's wall balls (+10%) - Transition efficiency decreases slightly Closest benchmark comparison is Cindy (AMRAP 20 with 3 movements). Scaling for: - Shorter time domain (12 min vs 20 min) - Similar total work per round - Higher intensity movements (KB vs bodyweight) Projected rounds: L10 (Elite): 7.5-8.0 rounds L5 (Intermediate): 5.5-6.0 rounds L1 (Beginner): 3.0-4.0 rounds Female adjustments: - Lighter KB load (16kg vs 20kg) partially offset by higher relative intensity - Wall ball height difference impacts cycle time - Overall ~10% fewer rounds expected

Modality Profile

Wall Ball (W), Kettlebell Swing (W), and Kettlebell Snatch (W) are all weighted movements. Sprint (M) is monostructural cardio. 3 weighted movements and 1 monostructural movement gives a 75/25 split.

Similar Workouts to Sgt Barros

If you enjoy Sgt Barros, you might also like these similar CrossFit WODs:

• Lumpy (83% similar) - 3 Rounds for Time 250 meter Row 6 Power Cleans (135/95 lb) 6 Thrusters (135/95 lb) 9 Deadlifts (135/...
• Miracle Mile (83% similar) - 4 Rounds for Time: 400 meter Run Then, 3 cycles of the Barbell complex: 3 Power Cleans (135/95 lb) ...
• Stuck At Home (83% similar) - AMRAP in 10 minutes 12 Dumbbell Power Snatches (50/35 lb) (alternating) 6 Dumbbell Renegade Rows (2x...
• Saman (83% similar) - 8 Rounds for Time 13 Deadlifts (185/125 lb) 17 Wall Ball Shots (20/14 lb) 400 meter Run...
• Thomas Butler (83% similar) - 15-12-9-6-3 Reps for Time Hang Cleans (135/95 lb) Wall Ball Shots (20/14 lb)...
• Speedy (83% similar) - AMRAP (with a Partner) in 40 minutes Every 2 minutes, perform: 8 Wall Ball Shots (20/14 lb) 8 Deadli...
• The 2020 (82% similar) - AMRAP in 20 minutes 20 Wall Ball Shots (20/14 lb) 20 American Kettlebell Swings (53/35 lb) 20 Box Ju...
• One Arm Bandit (82% similar) - 3 Rounds for Time 10 Dumbbell Snatches, Left (50/35 lb) 10 Dumbbell Overhead Lunges, Left (50/35 lb)...

These WODs similar to Sgt Barros share comparable training demands, time domains, and movement patterns.