Workout Description

Why This Workout Is Hard

This 20-minute AMRAP combines moderate loads with complex movements in a continuous format. The Clean-and-Jerk weight is significant enough to require breaks, while Burpee Box Jump Overs and Toes-to-Bar demand skill under fatigue. The heavy KB swings and plyo push-ups further tax the posterior chain and upper body. The continuous nature with no built-in rest makes sustained effort challenging for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Twenty minutes of continuous complex movements with moderate loads creates significant cardiovascular demand. The combination of movements keeps heart rate consistently elevated.
• Power (8/10): Multiple explosive movements: box jumps, clean and jerks, plyo push-ups. KB swings also require hip power generation.
• Stamina (7/10): Multiple muscle groups are challenged repeatedly through compound movements. Grip endurance particularly tested between cleans, TTB, and KB swings.
• Flexibility (7/10): Toes-to-bar demands significant shoulder and hip mobility. Clean and jerk position requires good front rack and overhead mobility.
• Speed (7/10): Quick transitions needed between movements. Fast cycling of moderate-weight movements essential for high scores.
• Strength (6/10): Moderate-heavy clean and jerks at 135/95 plus heavy KB swings require significant strength. Box height adds lower body demand.

Movements

• Push-Up
• Kettlebell Swing
• Burpee Box Jump-Over
• Toes-to-Bar
• Clean and Jerk

Scaling Options

Reduce C&J weight to 95/65# or sub power cleans. Scale T2B to knee raises or V-ups. Lower box height to 20/16". Use 53/35# KB and regular push-ups or elevated push-ups. For volume, reduce to 5 reps each or cap at 15 minutes. Advanced scaling: keep Rx weights but do 5 reps of each movement. Beginners: 12-minute cap with 3-5 reps per movement.

Scaling Explanation

Scale if unable to perform 5+ unbroken T2B, if C&J technique breaks down, or if unable to maintain consistent movement through 3+ rounds. Priority is maintaining intensity while preserving safe movement patterns. Athletes should be able to complete at least 6 rounds with scaled options. Target effort is 7-8/10 RPE with ability to maintain consistent work rate. Scale load and complexity before reducing working time to preserve intended stimulus.

Intended Stimulus

Moderate-length glycolytic workout (15-20 min) targeting mixed modal capacity. Primary challenge is maintaining power output across complex movements while managing grip fatigue. Energy systems shift from primarily glycolytic to oxidative as rounds accumulate. Technical proficiency under fatigue is tested with Olympic lifting and gymnastics elements.

Coach Insight

Break this into sets of 4-3 or 3-2-2 early to preserve intensity. Quick transitions between movements are crucial but reset properly for C&Js. Watch form deterioration on T2B - switch to smaller sets when kip efficiency drops. For burpee box jumps, land soft and step down to maintain rhythm. On KB swings, use hip drive aggressively and rest at the top position. Aim for 8-10 rounds for experienced athletes.

Benchmark Notes

Using Cindy (AMRAP 20 of simpler movements) as primary anchor. This workout has similar time domain but more complex movements: 1. Base movement times (fresh): - Burpee Box Jump Over: 6-7s - Clean and Jerk: 4-5s - Toes to Bar: 2.5-3s - KB Swing: 2-2.5s - Plyo Push-Up: 2-2.5s Total per round (fresh): ~17-20s for movements Transitions: 2-3s between movements Total round time (fresh): ~25-30s Fatigue factors: - Grip intensive (BBJO, C&J, TTB) - Shoulder taxing (C&J, TTB, Push-ups) - Higher skill movements than Cindy Cindy L10 is 25-30 rounds in 20 min. Given higher complexity and fatigue, scaling to ~17-18 rounds for elite (L10) performance. L5 (median) estimated at 10-11 rounds based on movement complexity and load. L1 scaled to 4-5 rounds accounting for breaks and technique issues. Final targets (rounds): Male: L10: 17+, L5: 10.6, L1: 4.2 Female: L10: 15+, L5: 9.2, L1: 3.6

Modality Profile

Of the 5 movements: Burpee Box Jump-Over (G), Clean and Jerk (W), Toes-to-Bar (G), Kettlebell Swing (W), Push-Up (G). 3 movements are gymnastics (60%) and 2 are weightlifting (40%). No monostructural movements present.

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