Workout Description

Why This Workout Is Medium

The 1k row provides a moderate aerobic base that fatigues the legs and lungs but allows brief recovery during transition. The AMRAP couplet uses light-moderate loads with fundamental movements that complement each other well - wall balls tax the legs/lungs while kettlebell swings hit posterior chain and grip lightly. The 12-minute cap prevents excessive volume accumulation. Most average CrossFitters can maintain steady pace throughout without major scaling needs.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): The 1k row followed by continuous AMRAP creates significant cardiovascular demand, testing aerobic capacity throughout the 12-minute time cap.
• Stamina (7/10): High-rep wall balls and kettlebell swings in AMRAP format will challenge muscular endurance, especially in shoulders, legs, and posterior chain.
• Power (6/10): Kettlebell swings are inherently explosive hip extension movements, while wall balls require power to drive the ball to target height.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling to maximize rounds completed within the time constraint.
• Flexibility (5/10): Wall balls demand good overhead mobility and squat depth, while kettlebell swings require hip hinge flexibility and thoracic extension.
• Strength (4/10): Moderate loads with 20/14 lb wall ball and 53/35 lb kettlebell require decent strength but not maximal force production.

Movements

• Wall Ball
• Kettlebell Swing
• Row

Benchmark Notes

This workout consists of a 1000m row followed by an AMRAP of 21 wall balls (20/14) and 15 kettlebell swings (53/35) in the remaining time. I'll break this down step by step: 1000m Row Analysis: - Elite athletes: 3:15-3:30 (195-210 sec) - Average CrossFitters: 3:45-4:15 (225-255 sec) - Beginners: 4:30-5:00 (270-300 sec) AMRAP Analysis (remaining 8:30-9:00 for elite, 7:45-8:15 for average, 7:00-7:30 for beginners): - Wall balls (21 reps): 2.5-3 sec per rep fresh = 52-63 sec per round - Kettlebell swings (15 reps): 1.5-2 sec per rep = 22-30 sec per round - Transitions and brief rest: 10-15 sec per round - Total per round: 85-110 sec fresh, increasing with fatigue Round-by-round breakdown for different levels: Elite (L9-L10): 8:30-9:00 available for AMRAP - Round 1: 85 sec - Round 2: 90 sec (fatigue setting in) - Round 3: 95 sec - Round 4: 100 sec - Round 5: 105 sec - Round 6: 110 sec - Round 7: 115 sec (partial) Expected: 6.5-7.0 rounds Average (L4-L6): 7:45-8:15 available for AMRAP - Round 1: 90 sec - Round 2: 95 sec - Round 3: 100 sec - Round 4: 110 sec - Round 5: 120 sec (significant fatigue) Expected: 4.5-5.0 rounds Beginner (L1-L3): 7:00-7:30 available for AMRAP - Round 1: 100 sec - Round 2: 110 sec - Round 3: 125 sec - Round 4: 140 sec (partial) Expected: 2.5-3.5 rounds Cross-checking with similar benchmarks: This workout is most similar to a scaled version of Kelly (which includes wall balls) and has elements of Fight Gone Bad (kettlebell swings). Kelly's L5 benchmark is around 21-24 minutes for 5 full rounds, but this workout has a 12-minute cap and starts with rowing. The AMRAP portion is roughly equivalent to 2-3 rounds of Kelly's wall ball/movement combination. Final targets: - L10: 6.8 rounds - L5: 4.8 rounds - L1: 2.5 rounds

Modality Profile

Row is monostructural cardio (M), while Wall Ball and Kettlebell Swing are both external load movements (W). With 1 M movement and 2 W movements out of 3 total, this gives 33% M and 67% W.