Workout Description

Why This Workout Is Medium

The 3RFT portion (150 DUs + 60 KB swings at standard load) is moderate volume with a natural pace break between rounds. Average athletes should finish in 5-7 minutes, leaving some recovery before the 1RM clean. The real challenge is the 5-minute window to find a clean max on residual fatigue — tight back and grip from KB swings complicates technical lifting, but the short overall duration keeps this firmly medium.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): American KB swings are explosive posterior chain movements, and the 1RM Clean is among the most power-dependent barbell lifts in CrossFit, making power the dominant domain here.
• Strength (7/10): The 1RM Clean block is a true max-effort strength and power test, elevating the strength score considerably despite the conditioning component preceding it.
• Speed (6/10): Double unders require fast rope cycling and coordination. The 8-minute cap on 3RFT incentivizes fast transitions and quick movement cycling to bank maximum rest before the lifting block.
• Stamina (5/10): Sixty total KB swings and 150 double unders create meaningful posterior chain and grip fatigue, but built-in rest and low total volume limit muscular endurance demands significantly.
• Flexibility (5/10): American KB swings demand full overhead lockout and shoulder mobility. The clean requires solid hip mobility and a solid receiving position, creating moderate flexibility demands throughout.
• Endurance (4/10): The 3RFT portion creates moderate cardiovascular demand with DU's and KB swings, but the 8-minute window includes rest and the 1RM clean block contributes zero aerobic stimulus.

Movements

• American Kettlebell Swing
• Clean
• Double-Under

Modality Profile

3 movements across 2 modalities: Double-Under is Gymnastics (1 movement = ~33%), American Kettlebell Swing and Clean are both Weightlifting (2 movements = ~67%). Rounded to nearest 10% gives G: 30, M: 0, W: 70.