Workout Description

Why This Workout Is Medium

This partner format provides built-in recovery while one partner works. The 16 KB swings (70/53) are moderate load with manageable volume, while max rep shoulder press allows self-regulation of intensity. The 8-minute time cap prevents excessive fatigue accumulation. Partners can pace themselves during their press sets, and the alternating structure ensures adequate rest between efforts, making this accessible to average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep kettlebell swings and max-rep shoulder presses will heavily tax posterior chain and shoulder stamina over multiple rounds.
• Endurance (7/10): Eight minutes of continuous work with partner alternation creates significant cardiovascular demand, though shorter duration limits pure aerobic stress.
• Power (6/10): Kettlebell swings are inherently explosive hip extension movements, while shoulder press is more strength-based grinding.
• Speed (5/10): Partner format requires quick transitions and maintaining pace, but allows brief recovery periods during partner's work.
• Strength (4/10): Moderate loads (70/53lb KB, 50/35lb DB) require decent strength but not maximal force production capabilities.
• Flexibility (3/10): Kettlebell swings demand hip hinge mobility and shoulder flexion; shoulder press requires overhead range of motion.

Movements

• Kettlebell Swing
• Dumbbell Shoulder Press

Benchmark Notes

This is an 8-minute AMRAP partner workout where partners alternate between 16 kettlebell swings and max dumbbell shoulder press reps. Let me break this down: Movement Analysis: - Kettlebell Swings (70/53): ~1.5-2 sec per rep when fresh, 16 reps = 24-32 seconds - Dumbbell Shoulder Press (50/35): ~2-3 sec per rep when fresh - Partner format means continuous work with no rest Round Structure: Each 'round' consists of: - Partner A: 16 KB swings (~30 sec) while Partner B does max shoulder press - Partner B: 16 KB swings (~30 sec) while Partner A does max shoulder press - Total round time: ~60-75 seconds In 8 minutes (480 seconds), teams can complete approximately 6-8 full cycles. Shoulder Press Performance: - Fresh state: 15-20 reps in 30 seconds for elite athletes - With fatigue: decreasing by 10-15% each round - Round 1: 18-20 reps, Round 2: 16-18 reps, Round 3: 14-16 reps, etc. Total Rep Calculation: - Elite (L9-L10): 7-8 cycles × 32-36 total reps = 280-300 reps - Advanced (L6-L8): 6-7 cycles × 26-30 total reps = 200-240 reps - Intermediate (L3-L5): 5-6 cycles × 20-24 total reps = 160-180 reps - Beginner (L1-L2): 4-5 cycles × 16-20 total reps = 120-140 reps This workout is similar to Fight Gone Bad in its high-intensity, multi-movement format, but shorter duration and partner-based. FGB benchmarks show L10: 430-500 reps, L5: 300-340 reps, L1: 180-220 reps over 15 minutes. Scaling for 8 minutes and accounting for the partner format and specific movements, I've adjusted downward proportionally. Final targets: L10: 280+ reps, L5: 200 reps, L1: 120 reps

Modality Profile

Both Kettlebell Swing and Dumbbell Shoulder Press are external load movements using weights, making this 100% Weightlifting with no Gymnastics or Monostructural components.