Workout Description

Why This Workout Is Medium

While the shoulder press weight (115/75) is moderate-heavy and will limit most athletes to 8-12 reps per minute, the alternating format with kettlebell swings and built-in rest prevents significant fatigue accumulation. The 1:1 work-to-rest ratio allows adequate recovery between rounds. KB swings provide active recovery from pressing, and the 6-round structure creates manageable volume. Most average CrossFitters can complete as prescribed with strategic pacing.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Max rep format over multiple rounds heavily taxes shoulder and posterior chain muscular endurance, especially as fatigue accumulates across rounds.
• Endurance (7/10): Six rounds of one-minute intervals with minimal rest creates significant cardiovascular demand, testing aerobic capacity and recovery between high-intensity efforts.
• Power (7/10): Kettlebell swings are inherently explosive hip extension movements, while max rep format encourages powerful, efficient movement patterns.
• Strength (6/10): Moderate loads (115/75 press, 70/53 KB) require solid strength base, particularly for overhead pressing under fatigue conditions.
• Speed (6/10): One-minute caps create urgency for fast rep cycling and quick transitions, though rest periods allow some recovery between efforts.
• Flexibility (3/10): Overhead pressing demands shoulder mobility while kettlebell swings require hip hinge flexibility, but nothing extreme.

Movements

• Shoulder Press
• Kettlebell Swing

Benchmark Notes

This workout is 6 rounds of 1-minute shoulder press (115/75) + 1-minute kettlebell swings (70/53) with 1-minute rest between rounds, scored by total reps. I'll analyze this as a high-intensity interval workout with significant fatigue accumulation. Movement Analysis: - Shoulder Press (115/75): Moderate-heavy load requiring 2-3 seconds per rep when fresh, but will slow significantly under fatigue - Kettlebell Swings (70/53): Heavy load (standard is 53/35) requiring 1.5-2 seconds per rep when fresh Round-by-Round Breakdown: Round 1 (Fresh): - Shoulder Press: 18-20 reps (elite) down to 8-10 reps (novice) - KB Swings: 25-30 reps (elite) down to 15-18 reps (novice) - Round total: 43-50 reps (elite) to 23-28 reps (novice) Rounds 2-3 (Early fatigue, 1.1-1.2x slower): - Shoulder Press: 15-18 reps (elite) down to 6-8 reps (novice) - KB Swings: 22-27 reps (elite) down to 12-15 reps (novice) - Per round: 37-45 reps (elite) to 18-23 reps (novice) Rounds 4-5 (Moderate fatigue, 1.2-1.3x slower): - Shoulder Press: 12-15 reps (elite) down to 4-6 reps (novice) - KB Swings: 18-23 reps (elite) down to 10-13 reps (novice) - Per round: 30-38 reps (elite) to 14-19 reps (novice) Round 6 (Heavy fatigue, 1.3-1.5x slower): - Shoulder Press: 10-12 reps (elite) down to 3-5 reps (novice) - KB Swings: 15-20 reps (elite) down to 8-12 reps (novice) - Round total: 25-32 reps (elite) to 11-17 reps (novice) Total Calculation: - L10 (Elite): 420+ total reps - L5 (Average): 300 total reps - L1 (Novice): 180 total reps The 1-minute rest periods help prevent complete muscular failure but don't fully restore capacity. The heavy loading on both movements (115lb press, 70lb swings vs standard 53lb) creates significant fatigue accumulation. This workout has no direct anchor match, but the interval structure and rep accumulation pattern aligns with high-intensity CrossFit benchmarks. Final targets: L10: 420+ reps, L5: 300 reps, L1: 180 reps

Modality Profile

Both Shoulder Press and Kettlebell Swing are weightlifting movements using external load, making this 100% weightlifting modality