Workout Description

Why This Workout Is Hard

For the average CrossFit athlete, The Alpaca is Hard because Kettlebell Clean and Jerk at up to 70 lb and Sled Push at up to 132 lb meet a roughly 5:07 work domain. The movements interfere through repeated grip, trunk, leg, or overhead fatigue, and there is little built-in recovery, so local fatigue compounds across movements. Many average athletes will need to scale at least one limiter.

Benchmark Times for The Alpaca

• Elite: <2:50
• Advanced: 3:29-4:01
• Intermediate: 4:35-5:07
• Beginner: >8:19

Training Focus

This workout develops the following fitness attributes:

• Speed (7/10): The 5:07 scoring window and 2 movements score 0.7 for speed; success rewards repeatable cycling, decisive transitions, and appropriately aggressive pacing.
• Strength (6/10): External loading and force demands score 0.6 for strength. The prescription reaches about 132 lb before sex-specific scaling. Force production must remain technically sound as the workout's other demands accumulate.
• Power (6/10): Kettlebell Clean and Jerk drive a 0.6 power score through repeated explosive extension and fast force production. Explosive intent must remain repeatable rather than deteriorating into slow, inefficient repetitions.
• Stamina (3/10): The repeated work around Kettlebell Clean and Jerk at up to 70 lb and Sled Push at up to 132 lb scores 0.3 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
• Endurance (2/10): The Alpaca scores 0.2 for endurance because its 5:07 domain creates cardiovascular demand through sustained output. Breathing supports repeatable work, but pure aerobic capacity is not the only limiter.
• Flexibility (1/10): The prescribed positions create a 0.1 flexibility demand: efficient range of motion matters, but mobility is supportive rather than the sole test.

Movements

• Sled Push
• Kettlebell Clean and Jerk

Scaling Options

Reduce Sled Push to a load that permits crisp small sets without failed reps.

Scaling Explanation

Choose options that keep the athlete working in the short, high-output domain without prolonged failure. Preserve the primary challenge of Kettlebell Clean and Jerk at up to 70 lb and Sled Push at up to 132 lb, not the exact Rx load or skill at the expense of intensity.

Intended Stimulus

The Alpaca is intended as a short, high-output test centered on Kettlebell Clean and Jerk at up to 70 lb and Sled Push at up to 132 lb. Athletes should sustain the fastest repeatable output that preserves the prescribed standards, letting breathing and local fatigue build without turning early aggression into failed reps or long stops.

Coach Insight

Start at a pace you can repeat through the middle of the workout, and break Kettlebell Clean and Jerk at up to 70 lb and Sled Push at up to 132 lb before technique or cadence collapses. Keep transitions deliberate and short; save the final acceleration for the last round or station.

Benchmark Notes

L5 is anchored near 5:07 for an average Rx athlete, allowing realistic set breaks and transitions around Kettlebell Clean and Jerk at up to 70 lb and Sled Push at up to 132 lb. L10 targets 2:27 with deliberate pacing, near-unbroken skill work, and minimal transition loss.

Modality Profile

Counting each unique movement once, W includes Sled Push and Kettlebell Clean and Jerk. That produces G 0%, M 0%, and W 100%.

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