Workout Description

Why This Workout Is Very Hard

A long 20-minute AMRAP with strict pull-ups, very high box jumps (36/30 in), and heavy kettlebell swings (70/53 lb) demands strength, coordination, and stamina. Strict pulling and heavy hip extension tax grip and posterior chain, while high boxes require power and accuracy under fatigue. Sustained pacing and movement quality are essential to avoid failure and maintain output.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repeated strict pulling, hip extension, and jumping create muscular fatigue in grip, back, and legs that must be managed over many rounds.
• Power (7/10): High box jumps and explosive kettlebell hip drive demand repeated bursts of power with consistent mechanics under fatigue.
• Endurance (6/10): Twenty minutes of continuous work favors aerobic capacity with steady breathing and controlled pacing while cycling three movements without long rests.
• Speed (5/10): Moderate cycling speed; transitions should be quick, but strict pull-ups and high boxes cap turnover to maintain quality reps.
• Strength (4/10): No max lifts, but strict pull-ups and a 70/53-lb bell require solid absolute strength, especially as fatigue accumulates.
• Flexibility (3/10): Requires functional range through shoulders and hips for safe swings and precise landing mechanics, but no extreme mobility demands.

Movements

• Kettlebell Swing
• Box Jump
• Pull-Up

Scaling Options

Scale to: Banded Strict Pull-Ups + 30/24 in + 53/35 lb • Ring Rows + 24/20 in + 44/26 lb • AMRAP 15: 5 Strict Pull-Ups, 6 Box Jumps, 10 KB Swings (light)

Scaling Explanation

These options keep the stimulus—strict pulling strength, powerful jumping, and cyclical hip extension—while adjusting difficulty to maintain safe mechanics and continuous effort.

Intended Stimulus

Steady, gritty work with strict strength layered onto an aerobic base. Move continuously without redlining. Keep box jumps powerful but controlled, kettlebell swings smooth and safe, and pull-ups in small, repeatable sets. Expect grip and low-back fatigue; smart breaks and clean mechanics should preserve output for the full 20 minutes.

Coach Insight

Open at a sustainable pace—something you could hold at minute 15. Short, planned breaks from the start. Biggest tip: Break the strict pull-ups early (e.g., 4-2-2 or 3-3-2) and keep rest to 5–8 seconds. Avoid jumping down from the box, overextending on swings, and death-gripping the bell. Breathe and keep your hinge crisp.

Benchmark Notes

Score is total reps (each round = 28 reps). Newer athletes may hit 3–5 rounds, intermediates 6–8, advanced 9–10+, and elites approach 11 rounds. Strict pull-ups and high boxes slow cycling. Use these levels to assess pacing, strength endurance, and grip management across the full 20 minutes.

Modality Profile

Two of the three movements are bodyweight gymnastics (strict pull-ups, box jumps), while the kettlebell swing is weightlifting. With no pure monostructural element, the session leans toward gymnastics volume and control, complemented by loaded hip extension from the kettlebell.

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