Workout Description

Why This Workout Is Hard

This 15-minute AMRAP creates significant fatigue accumulation through continuous work with no built-in rest. The burpees onto plates are particularly taxing, requiring explosive power while already fatigued from swings and wall balls. The combination of posterior chain loading (swings), metabolic demand (wall balls), and full-body exhaustion (burpees) creates multiple limiting factors hitting simultaneously. Most athletes will need to scale movements or take extended breaks.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume burpees combined with kettlebell swings and wall balls will severely test muscular endurance, especially in shoulders, legs, and core.
• Endurance (8/10): A 15-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the entire workout duration.
• Speed (7/10): AMRAP format rewards fast transitions and quick movement cycling to maximize rounds completed within the 15-minute time cap.
• Power (6/10): Kettlebell swings are explosive hip extension, wall balls require power from legs to overhead, burpees have jump component.
• Strength (4/10): Moderate loads with 53/35lb kettlebell and 20/14lb wall ball require decent strength but not maximal force production capabilities.
• Flexibility (3/10): Overhead reach for wall balls and hip hinge for kettlebell swings demand moderate mobility, plus burpee range of motion.

Movements

• Kettlebell Swing
• Wall Ball
• Burpee

Benchmark Notes

This 15-minute AMRAP contains 45 total reps per round (10 KB swings + 15 wall balls + 20 burpees onto plate). I'll analyze this by breaking down movement times and applying fatigue multipliers. Movement analysis: KB swings (53/35) take ~1.5-2 sec per rep fresh, so 10 reps = 15-20 sec. Wall balls (20/14) take ~2-3 sec per rep, so 15 reps = 30-45 sec. Burpees onto 45lb plate are more challenging than standard burpees, taking ~4-5 sec per rep, so 20 reps = 80-100 sec. Fresh round time: 15+30+80 = 125 sec (2:05) for elite, scaling to 165 sec (2:45) for recreational. This gives approximately 7.2 rounds for elite and 5.4 rounds for recreational in 15 minutes without fatigue. Applying fatigue multipliers: Rounds 1-2 at 1.0x, rounds 3-4 at 1.1x, rounds 5-6 at 1.2x, rounds 7+ at 1.3-1.5x. The burpee-heavy nature creates significant cardiovascular fatigue. Transition times between movements are minimal (same general area). Cross-referencing with Cindy (20-min AMRAP with 30 reps per round): Cindy benchmarks show L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. Adjusting for this workout's higher rep density (45 vs 30 reps) and shorter duration (15 vs 20 min), I expect proportionally fewer rounds. The burpee-heavy loading makes this more metabolically demanding than Cindy. Final benchmarks: L10: 10.9 rounds (elite athletes), L5: 6.7 rounds (average CrossFitter), L1: 3.5 rounds (beginners/scaled). These align with the high metabolic demand and technical complexity of burpees onto an elevated surface.

Modality Profile

3 movements total: Burpee (Gymnastics - bodyweight), Kettlebell Swing and Wall Ball (both Weightlifting - external load). 1 G movement = 33%, 2 W movements = 67%