Workout Description

Why This Workout Is Medium

This workout features moderate volume with manageable weights and basic movements. The 2-minute AMRAPs create intensity but are short enough to maintain pace, while 30-second rests provide adequate recovery between rounds. KB swings at 53/35 are light-moderate for most athletes, and the alternating movement patterns (core/posterior chain, then cardio) prevent significant interference. Total work time is only 12 minutes with built-in recovery, making it challenging but accessible.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Three 2-minute AMRAPs with minimal rest creates significant cardiovascular demand, especially with the rowing component testing aerobic capacity.
• Stamina (7/10): High-rep sit-ups and kettlebell swings followed by sustained rowing efforts will challenge muscular endurance across multiple muscle groups.
• Speed (7/10): AMRAP format demands quick transitions and fast cycling through movements to maximize reps within the 2-minute windows.
• Power (6/10): Kettlebell swings are inherently explosive hip extension movements, while rowing requires powerful leg drive and pulling motions.
• Strength (4/10): Moderate kettlebell weight provides some strength demand, but the focus is more on endurance than maximal force production.
• Flexibility (3/10): Sit-ups require spinal flexion, kettlebell swings need hip hinge mobility, and rowing demands basic shoulder and hip flexibility.

Movements

• Kettlebell Swing
• Sit-Up
• Row

Benchmark Notes

This workout consists of 3 rounds alternating between 2-minute AMRAPs of sit-ups/kettlebell swings and 2-minute AMRAPs of rowing for calories, with 30-second rests between each AMRAP. Total work time is 12 minutes (6 x 2-minute AMRAPs) plus 5 x 30-second rests. Movement Analysis: - Sit-ups: ~1.5 sec per rep when fresh - Kettlebell swings (53/35): ~2 sec per rep when fresh - Row calories: Elite ~12-15 cal/min, recreational ~6-8 cal/min Round-by-Round Breakdown: Round 1 (fresh): Sit-ups + KB swings cycle takes ~35 seconds, allowing 3-4 cycles = 60-80 reps. Row calories: 20-25 for elite, 12-15 for recreational. Round 2 (moderate fatigue): 1.1x multiplier on movements, slight decrease in rowing power. Expect 55-70 reps + 18-22 calories. Round 3 (significant fatigue): 1.2x multiplier, grip fatigue from KB swings affects rowing. Expect 50-65 reps + 16-20 calories. Total Expected Ranges: - Elite (L9-L10): 185-215 movement reps + 54-67 row calories = 390-420 total reps - Advanced (L7-L8): 165-185 movement reps + 48-54 calories = 360-390 total reps - Intermediate (L5-L6): 145-165 movement reps + 42-48 calories = 300-330 total reps - Recreational (L2-L4): 105-145 movement reps + 30-42 calories = 210-270 total reps - Beginner (L1): 90-105 movement reps + 24-30 calories = 180-210 total reps The 30-second rests are sufficient for partial recovery but not full, creating cumulative fatigue. This workout combines muscular endurance (sit-ups/swings) with cardiovascular capacity (rowing), making it a well-rounded conditioning piece. Final targets: L10: 420+ reps, L5: 300 reps, L1: 180 reps

Modality Profile

Three movements across all modalities: Sit-Up (Gymnastics bodyweight), Row (Monostructural cardio), Kettlebell Swing (Weightlifting external load). Equal distribution with slight weighting to Weightlifting.