Workout Description

Why This Workout Is Hard

While none of the individual elements are extreme, the COMBINATION creates significant challenge. The 25-minute AMRAP format means sustained effort with partner transitions. Burpees immediately tax the system, making the 1000m row more demanding. The heavy kettlebell swings (70/53) become increasingly difficult under accumulated fatigue. Most partners will complete 2-3 rounds, maintaining high intensity throughout.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): The 25-minute AMRAP format with rowing and high-rep bodyweight movements creates significant cardiovascular demand, especially with minimal built-in rest periods.
• Stamina (7/10): Multiple rounds of 30-rep sets combined with 1000m rows will test muscular endurance, particularly in the posterior chain and shoulders.
• Speed (7/10): Quick transitions between movements and fast cycling of burpees and kettlebell swings are essential for maximizing rounds.
• Power (6/10): Kettlebell swings are inherently ballistic, and maintaining power output on the rowing machine is crucial for performance.
• Flexibility (5/10): Full-depth burpees and proper kettlebell swing mechanics demand decent hip mobility and shoulder range of motion.
• Strength (4/10): Moderate-heavy kettlebell swings require some strength, but the workout emphasizes endurance over maximal force production.

Movements

• Kettlebell Swing
• Burpee
• Row

Scaling Options

Reduce kettlebell weight to 53/35 lbs or 44/26 lbs based on experience. Scale burpees to step-back or step-up variations if needed. Reduce row distance to 750m or 500m for newer athletes. Can also scale to 20 reps each for burpees and swings. For significantly deconditioned athletes, consider 15-minute time cap with 20 burpees, 500m row, 20 KB swings at lighter weight.

Scaling Explanation

Scale if unable to maintain proper KB swing mechanics for sets of 8+ at prescribed weight, or if burpees become extremely slow and sloppy after first round. Priority is maintaining consistent movement quality and output across rounds. Partners should finish within 2-3 minutes of each other per round. Scale to achieve 3+ rounds per team while keeping heart rate in sustainable zone (conversational pace briefly possible between sets).

Intended Stimulus

Moderate-length mixed modal workout targeting glycolytic and oxidative energy systems over 15-25 minutes. Primary challenge is maintaining consistent output across multiple rounds while managing fatigue between partners. The heavy kettlebell and high-volume burpees create significant metabolic stress.

Coach Insight

Split burpees into manageable sets (10-10-10 or 15-15) to maintain intensity. On the rower, aim for a consistent pace around 24-26 spm at about 85% effort - avoid sprinting. For kettlebell swings, break sets early (sets of 10-15) before form deteriorates. Partners should alternate complete rounds rather than individual movements. Transition quickly between stations but take 10-15 seconds to reset position and breathing. Target 3-4 complete rounds per team.

Benchmark Notes

Breaking down this 25-minute partner AMRAP: 1. Per Round Analysis: - 30 Burpees: ~120 sec (4 sec/rep) - 1000m Row: ~210 sec (fresh state) - 30 KB Swings: ~60 sec (2 sec/rep) - Transitions: ~20 sec Base round time: ~410 sec (6:50) 2. Partner Format: - While one works, other rests - Effectively cuts round time in half - Base round time with partner: ~205 sec (3:25) 3. Fatigue Considerations: - Row performance degrades 5-10% per round - KB swing sets likely break into 15-10-5 - Burpees become 10-10-10 sets 4. 25-minute time cap allows: - Elite (L10): 4.5-5 rounds - Intermediate (L5): 3.2-3.4 rounds - Beginner (L1): 2.0-2.2 rounds Closest benchmark comparison is Fight Gone Bad (also partner-style mixed modal). Scaled proportionally for longer time domain and heavier KB load. Recap: Male L10: 4.5+ rounds Male L5: 3.3 rounds Male L1: 2.1 rounds Female L10: 4.0+ rounds Female L5: 2.9 rounds Female L1: 1.8 rounds

Modality Profile

Burpee (G), Row (M), Kettlebell Swing (W) - One movement from each modality, with KB Swing weighted slightly higher as it's a more technically demanding weighted movement

Similar Workouts to Shinners

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

• Regionals 9.2 (Africa) (85% similar) - For Time Buy-In: 500 meter Row Then, 2 Rounds of: 20 Pull-Ups 20 Thrusters (30/20 kg) 400 meter Run...
• Linchpin Test 1 (85% similar) - For Time 400 meter Run 21-15-9 Reps of: Thrusters (75/55 lb) Pull-Ups 400 meter Run 21-15-9 Reps ...
• Open 20.2 (84% similar) - AMRAP in 20 minutes: 4 Dumbbell Thrusters (2x50/35 lb) 6 Toes-to-Bar 24 Double-Unders...
• Palmer (84% similar) - AMRAP (in a team of 5) in 17 minutes 3 Rounds of: 1 minute Double-Unders 1 minute Wall Ball Shots (2...
• OPEX Lactic Test (84% similar) - 3 Rounds at Max Effort 250 meter Row 10 Kettlebell Swings (70/56 lb) 10 Burpees 10 Kettlebell Swings...
• Noah (84% similar) - For Time Buy-in: 67 Push-Ups Then, 3 Rounds of: 800 meter Run 23 Pull-Ups 23 Wall Ball Shots 21 Dea...
• Sixy (84% similar) - 20 min AMRAP 6 DB Alt Arm Snatch 6 Burpees 6 KB Russian Swings 6 Lunges 6 H/R Push ups 6 cal Row* *...
• The Wirtz (84% similar) - 4 Rounds for Time 14 calorie Bike 16 Thrusters (95/65 lb) 10 Kettlebell Swings (53/35 lb) 14 calorie...

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