Workout Description

Why This Workout Is Medium

This workout combines moderate kettlebell loads with bodyweight movements in an 11-minute continuous format. The 70/53lb kettlebells are manageable for most CrossFitters, and the rep scheme (5-10-15) allows for natural breaking points. While toes-to-bar may challenge some athletes' grip and core endurance, the movement variety prevents any single muscle group from being overwhelmed. The time domain keeps intensity moderate rather than creating extreme fatigue accumulation.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of toes to bar, lunges, and swings will heavily tax grip strength, core endurance, and leg muscular stamina.
• Endurance (7/10): An 11-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic output throughout the time domain.
• Flexibility (7/10): Toes to bar demands significant shoulder and hip flexibility, while front rack lunges require good ankle and hip mobility.
• Strength (6/10): Double kettlebells at 70/53 pounds provide moderate loading that challenges strength endurance, particularly in the front rack position.
• Speed (6/10): AMRAP format rewards efficient transitions and consistent cycling speed, especially managing grip fatigue between toes to bar and kettlebells.
• Power (4/10): Russian swings provide some hip extension power development, but the overall workout emphasizes endurance over explosive output.

Movements

• Kettlebell Front-Racked Alternating Reverse Lunge
• Toes-to-Bar
• Russian Kettlebell Swing

Benchmark Notes

This 11-minute AMRAP contains 5 Toes to Bar (1.5-2.5 sec/rep), 10 Double KB Front Racked Alternating Reverse Lunges at 70/53 (2-3 sec/rep), and 15 Double KB Russian Swings at 70/53 (1.5-2 sec/rep). Fresh round time: TTB 7.5-12.5 sec, Lunges 20-30 sec, Swings 22.5-30 sec = 50-72.5 sec per round. With transitions (3-6 sec between movements) and fatigue multipliers (1.0x rounds 1-2, 1.1x rounds 3-4, 1.2x rounds 5-6, 1.3x+ rounds 7+), elite athletes complete rounds in 55-65 sec early, degrading to 75-85 sec later. This allows 6-7 rounds for elite, 4-5 for average, 2-3 for beginners. The double kettlebell loading is moderate but grip-intensive, causing progressive fatigue. No direct anchor match, but similar to moderate-intensity AMRAPs like scaled versions of classic workouts. Final targets: L10: 6.8+ rounds, L5: 4.8 rounds, L1: 2.5 rounds.

Modality Profile

3 movements total: Toes-to-Bar (Gymnastics), KB Front Racked Alternating Reverse Lunge (Weightlifting), Russian KB Swing (Weightlifting). 1 Gymnastics movement (33%) and 2 Weightlifting movements (67%).