Workout Description

Why This Workout Is Medium

This workout appears to be 50 shots of 14# kettlebell followed by 50 air squats, repeated twice (100 total KB shots, 100 total air squats). The 14# kettlebell is very light for most average CrossFitters, and air squats are bodyweight. While the volume is moderate, the light loading and fundamental movements keep fatigue manageable. The main challenge is muscular endurance in the legs and grip from repetitive KB work, but most athletes complete this without significant scaling needed.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high rep volume (100 air squats total) demands exceptional muscular endurance. Sustained output over many repetitions tests leg stamina severely.
• Endurance (7/10): High volume of continuous movement over extended duration creates significant cardiovascular demand. The 50 shots and 50 air squats repeated create sustained aerobic work.
• Speed (6/10): Continuous cycling through shots and squats with minimal rest demands quick transitions and steady pacing to accumulate volume efficiently.
• Flexibility (4/10): Air squats require moderate hip and ankle mobility. Repeated high-volume squatting demands adequate range of motion but not extreme flexibility.
• Strength (2/10): Air squats use only bodyweight with no external load. Minimal strength demand; focus is muscular endurance rather than force production.
• Power (2/10): Slow grinding movement pattern with no explosive component. High reps at steady pace minimizes power requirements.

Movements

• Wall Ball
• Air Squat

Modality Profile

Workout contains 2 unique movements: Air Squats (Gymnastics - bodyweight movement) and 14# shots (Weightlifting - external load). 50% Gymnastics, 50% Weightlifting.