Workout Description

Why This Workout Is Medium

This workout combines moderate-skill wall walks with light-moderate kettlebell work in a 12-minute continuous format. Wall walks will be the limiting factor for most athletes, requiring shoulder endurance and body control. The KB weights are manageable but will accumulate fatigue over time. The single-arm press adds coordination challenge but isn't overly technical. Most average CrossFitters can complete as prescribed with steady pacing, though wall walks may require brief rests.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume goblet squats and wall walks will heavily tax muscular endurance, especially in shoulders, legs, and core musculature.
• Endurance (7/10): A 12-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic output throughout the time domain.
• Flexibility (7/10): Wall walks require significant shoulder and thoracic mobility, while goblet squats demand ankle and hip flexibility for proper depth.
• Strength (6/10): 53/35lb kettlebell loads provide moderate strength demands, particularly for goblet squats and single-arm overhead pressing movements.
• Speed (6/10): AMRAP format rewards efficient transitions and consistent pacing, though movements don't allow for extremely fast cycling speeds.
• Power (4/10): Single-arm push press has explosive component, but overall workout emphasizes sustained effort over pure power output.

Benchmark Notes

This 12-minute AMRAP contains 5 Wall Walks + 20 KB Goblet Squats (53/35) + 10 Single Arm KB Push Press (53/35), switching arms each round. I'll analyze this movement by movement with fatigue considerations. Movement Analysis: - Wall Walks: 8-12 seconds per rep fresh (40-60 sec total) - KB Goblet Squats: 1.5-2 sec per rep (30-40 sec total) - Single Arm KB Push Press: 2-3 sec per rep (20-30 sec total) - Transitions: 5-10 sec between movements Round 1 (Fresh): 95-110 seconds Round 2: 105-125 seconds (10% fatigue) Round 3: 115-140 seconds (20% fatigue) Round 4: 130-160 seconds (35% fatigue) Round 5: 145-180 seconds (50% fatigue) Round 6+: 160-200+ seconds (60%+ fatigue) The wall walks are the primary limiting factor, becoming significantly more challenging under fatigue. The unilateral KB work adds coordination demands and grip fatigue. This is similar to other gymnastics-heavy AMRAPs but with unique wall walk demands. Using Cindy (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat) as a reference anchor where L10 achieves 25-30 rounds and L5 achieves 15-18 rounds, I need to adjust for the shorter time domain (12 vs 20 minutes) and higher skill/fatigue demands of wall walks. For a 12-minute window with these demanding movements: - L10 (Elite): 6.5-7+ rounds - exceptional wall walk efficiency and KB conditioning - L5 (Average): 4.5-5 rounds - moderate wall walk proficiency - L1 (Beginner): 2-3 rounds - learning wall walks, frequent breaks Final targets: L10: 6.8+ rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

3 movements total: Wall Walks (Gymnastics - bodyweight), KB Goblet Squats (Weightlifting - external load), Single Arm KB Push Press (Weightlifting - external load). 1 Gymnastics movement (33%) and 2 Weightlifting movements (67%).