Workout Description

Why This Workout Is Medium

This workout combines moderate-weight kettlebells (70/53) with bodyweight movements in an 11-minute AMRAP format. While the individual movements are manageable, the continuous nature creates steady fatigue accumulation. Toes-to-bar will challenge grip and core, which then affects the front-racked lunges. The Russian swings provide some recovery between rounds. Most average CrossFitters can complete this as prescribed with appropriate pacing, though grip fatigue will be the limiting factor.

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 throughout.
• Endurance (7/10): An 11-minute AMRAP creates significant cardiovascular demand, requiring sustained aerobic output with minimal rest between movements and rounds.
• 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 provide moderate loading for lunges and swings, requiring decent strength but not maximal effort.
• Speed (6/10): AMRAP format rewards efficient transitions and consistent cycling speed, especially managing grip fatigue between toes to bar and kettlebell work.
• Power (4/10): Russian swings have some hip drive power component, but overall workout emphasizes endurance over explosive movement patterns.

Movements

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

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, 1.1-1.2x rounds 3-4, 1.2-1.3x rounds 5-6, 1.3-1.5x rounds 7+), elite athletes complete rounds in 50-55 sec early, degrading to 65-75 sec later. This allows 8-9 rounds for elite (L10: 6.8+ rounds), 6-7 rounds for intermediate (L5: 4.8 rounds), and 3-4 rounds for beginners (L1: 2.5 rounds). The double kettlebell loading at 70/53 is moderately heavy, requiring set breaks on lunges and potentially swings in later rounds. No direct anchor match, but scaling from Cindy (20-min AMRAP) proportionally: Cindy L10 gets 25-30 rounds in 20 minutes (1.25-1.5 rounds/min), so in 11 minutes that's 13.75-16.5 rounds. However, this workout is significantly more demanding with heavy double KB work vs bodyweight movements, justifying roughly 50% fewer rounds. 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%).