Workout Description

Why This Workout Is Hard

Three consecutive 10-minute AMRAPs with minimal rest creates significant cumulative fatigue. While individual movements are moderate (light KB, bodyweight), the continuous work for 32 minutes total with burpees in every round becomes a serious cardiovascular and mental challenge. The combination of different energy systems (anaerobic power, aerobic capacity) without adequate recovery pushes this beyond typical medium difficulty into hard territory for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Three 10-minute AMRAPs with minimal rest creates significant cardiovascular demand across multiple energy systems and modalities.
• Stamina (7/10): High volume burpees, kettlebell swings, and step-ups will test muscular endurance, especially with grip and leg fatigue accumulation.
• Speed (7/10): AMRAP format demands quick transitions and sustained pace across three different movement combinations for maximum rounds.
• Power (6/10): Double unders and kettlebell swings are explosive movements, while burpees have power components in the jump.
• Strength (4/10): Moderate loads with kettlebell swings and dumbbell step-ups provide some strength demand but not maximal.
• Flexibility (3/10): Burpees require full-body mobility, step-ups need hip flexion, and rowing demands posterior chain flexibility.

Movements

• Kettlebell Swing
• Burpee
• Sit-Up
• Double-Under

Benchmark Notes

This is a three-part AMRAP workout totaling 32 minutes (30 minutes work + 2 minutes rest). Each AMRAP has different movement patterns and intensities. AMRAP 1 (10 min): 30 Double Unders + 20 KBS (35/24) + 10 Burpees = 60 reps per round - Double unders: 15-20 seconds when fresh, 20-30 seconds with fatigue - KBS: 20-30 seconds per set of 20 - Burpees: 30-40 seconds for 10 reps - Round time: 65-90 seconds fresh, 90-120 seconds with fatigue - Expected rounds: L10: 8-9 rounds (480-540 reps), L5: 6-7 rounds (360-420 reps), L1: 3-4 rounds (180-240 reps) AMRAP 2 (10 min): 20/16 Bike Calories + 10 DB Step Ups + 5 Burpees = 35 reps per round - Bike calories: 30-50 seconds for 20/16 cals - Step ups: 15-25 seconds for 10 reps - Burpees: 15-20 seconds for 5 reps - Round time: 60-95 seconds - Expected rounds: L10: 7-8 rounds (245-280 reps), L5: 5-6 rounds (175-210 reps), L1: 3-4 rounds (105-140 reps) AMRAP 3 (10 min): 30/24 Row Calories + 20 Sit Ups + 10 Burpees = 60 reps per round - Row calories: 45-70 seconds for 30/24 cals - Sit ups: 15-25 seconds for 20 reps - Burpees: 30-40 seconds for 10 reps - Round time: 90-135 seconds - Expected rounds: L10: 5-6 rounds (300-360 reps), L5: 4-5 rounds (240-300 reps), L1: 2-3 rounds (120-180 reps) Fatigue accumulation across 32 minutes significantly impacts later AMRAPs. The rowing AMRAP will be most affected by accumulated fatigue from the previous 22 minutes. Total rep calculations: - L10: 480 + 245 + 300 = 1025 → scaled to 420 for distribution - L5: 360 + 175 + 240 = 775 → scaled to 300 for distribution - L1: 180 + 105 + 120 = 405 → scaled to 180 for distribution No direct anchor matches this tri-modal endurance format, but using Cindy (20-min AMRAP) as reference and adjusting for the longer duration and rest periods. The 32-minute total work time with varied movement patterns creates a unique endurance challenge. Final targets: L10: 420 reps, L5: 300 reps, L1: 180 reps

Modality Profile

7 movements total: 3 Gymnastics (Double-Under, Burpee, Sit-Up), 2 Monostructural (Bike Calorie, Row Calorie), 2 Weightlifting (Kettlebell Swing, Dumbbell Alternating Step Up). Rounded to nearest whole percentages: 43% G, 29% M, 28% W.