Workout Description

Why This Workout Is Medium

While individual elements are manageable (moderate KB weight, basic movements), the 12-minute continuous format creates steady fatigue accumulation. The unilateral work adds coordination challenge and prevents compensation patterns. Strict pull-ups to max will limit rounds as grip and pulling strength deteriorate. However, the bike provides active recovery, KB loads are reasonable for most athletes, and movement complexity is low, keeping this in medium range.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of unilateral kettlebell work and max effort strict pull-ups will heavily tax grip strength and upper body muscular endurance throughout.
• Endurance (7/10): 12-minute AMRAP with continuous cycling through movements creates significant cardiovascular demand, especially with bike calories and unilateral work creating systemic fatigue.
• Power (7/10): Kettlebell snatches are explosive hip extension movements, and the unilateral nature increases power demands while bike calories require sustained power output.
• Strength (6/10): 53/35lb kettlebells require moderate strength, while strict pull-ups demand significant relative strength, especially when performed for max reps repeatedly.
• Speed (6/10): AMRAP format encourages quick transitions between movements, though max effort pull-ups will naturally slow the pace as fatigue accumulates.
• Flexibility (4/10): Kettlebell snatches require overhead mobility and hip hinge flexibility, while strict pull-ups demand shoulder and thoracic spine range of motion.

Movements

• Air Bike
• Russian Kettlebell Swing
• Strict Pull-Up
• Kettlebell Snatch

Benchmark Notes

This 12-minute AMRAP combines bike calories, single-arm kettlebell work, and strict pull-ups in a unique format. Breaking down by movement: Bike calories (12/9) take 18-30 seconds for elite athletes, scaling to 45-60 seconds for beginners. Single-arm KB Russian swings (5 reps each arm) are faster than traditional swings at 1-1.5 sec per rep due to lighter unilateral loading. Single-arm KB snatches (3 reps each arm) require 2-3 seconds per rep for control and stability. The MAX strict pull-ups create the biggest variable - elite athletes might achieve 8-15 reps when fresh, scaling down to 2-5 reps for beginners, with significant degradation as fatigue accumulates. Round timing estimates: Round 1 takes 90-120 seconds for elite (including 10+ pull-ups each set), scaling to 180-240 seconds for beginners (2-3 pull-ups each set). Fatigue significantly impacts strict pull-up capacity - by round 3-4, even elite athletes drop to 5-8 reps per set, while beginners may only manage singles. The unilateral KB work creates unique grip and core fatigue that compounds with strict pull-ups. Transition times between movements are minimal (2-5 seconds) since equipment stays consistent. Using Cindy (20-min AMRAP with pull-ups) as a reference anchor, elite athletes complete 25-30 rounds over 20 minutes. Scaling this to 12 minutes with more complex movements and strict pull-ups (vs kipping), elite performance drops to approximately 6-7 complete rounds. Total rep calculation: Each round contains 30 reps (12 bike + 5 KB swing + 3 KB snatch + variable pull-ups + 5 KB swing + 3 KB snatch + variable pull-ups). With pull-up degradation factored in, elite athletes average 360+ total reps, intermediate athletes achieve 240 reps, and beginners reach 120 reps. Final targets - L10: 360+ reps, L5: 240 reps, L1: 120 reps.

Modality Profile

4 movements total: Bike (M), Kettlebell Russian Swing (W), Kettlebell Snatch (W), Strict Pull Up (G). Two weightlifting movements (50%), one gymnastics movement (25%), one monostructural movement (25%).