Workout Description

Why This Workout Is Medium

This 20-minute AMRAP combines moderate volume with bodyweight and light kettlebell work. The 70-rep round is manageable but accumulates fatigue over time. Movement sequencing is favorable—KB swings and squats don't heavily interfere with pushup grip. The continuous format creates steady intensity without built-in recovery, but the movements are fundamental and unloaded enough that most average CrossFitters complete 3-4 rounds comfortably without scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep ranges (20, 20, 15, 15) repeated for 20 minutes create substantial muscular endurance demands. Upper body and lower body fatigue accumulates across rounds.
• Endurance (7/10): 20-minute AMRAP with continuous moderate-intensity work demands sustained cardiovascular output. Kettlebell swings and pushups elevate heart rate significantly, testing aerobic capacity throughout.
• Power (6/10): Kettlebell swings are inherently explosive movements requiring hip drive and power generation. Pushups and squats are less explosive but swings dominate the power stimulus.
• Speed (6/10): AMRAP format incentivizes quick movement cycling and minimal transitions. Maintaining pace across rounds is critical for maximizing volume and rounds completed.
• Strength (4/10): Kettlebell swings provide moderate load, but pushups and squats rely on bodyweight. Not a maximal strength focus; more about sustained force production under fatigue.
• Flexibility (3/10): Hindu pushups demand shoulder and thoracic mobility, squats require hip/ankle flexibility. Moderate ROM needs but not extreme positions required for completion.

Movements

• Push-Up
• Kettlebell Swing
• Air Squat

Modality Profile

Kettlebell Swing is a weighted external load movement (W). Push-Up, Hindu Push-Up, and Air Squat are all bodyweight gymnastics movements (G). 2 gymnastics movements out of 4 total = 50% G. 2 weightlifting movements out of 4 total = 50% W.