Workout Description

Why This Workout Is Hard

This 30-minute AMRAP combines high-skill movements (HSPU, C2B) with moderate volume in a continuous format. The handstand push-ups and chest-to-bar pull-ups will be limiting factors for most athletes, requiring frequent breaks. While individual rep counts are manageable, the 30-minute duration with no built-in rest creates significant fatigue accumulation. The skill demands under fatigue, combined with grip/shoulder interference between movements, pushes this into Hard territory for the average CrossFitter.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume upper body pulling and pushing combined with repetitive kettlebell and jump rope work will severely test muscular endurance capabilities.
• Endurance (8/10): A 30-minute AMRAP creates significant cardiovascular demand, requiring sustained aerobic capacity to maintain output across multiple rounds of continuous work.
• Speed (7/10): Success depends heavily on efficient transitions between movements and maintaining fast cycling rates, especially on double unders and kettlebell swings.
• Flexibility (6/10): Handstand push-ups demand significant shoulder mobility, while chest-to-bar pull-ups require good thoracic extension and shoulder flexibility for full range.
• Power (5/10): Kettlebell swings are inherently explosive hip-driven movements, while double unders require coordinated power output for rope speed and jump height.
• Strength (4/10): Handstand push-ups and chest-to-bar pull-ups require solid relative strength, while 24kg/16kg kettlebell swings demand moderate strength endurance.

Movements

• Handstand Push-Up
• Chest-to-Bar Pull-Up
• Russian Kettlebell Swing
• Double-Under

Benchmark Notes

This 30-minute AMRAP with handstand push-ups, chest-to-bar pull-ups, Russian kettlebell swings, and double-unders is a high-skill, high-volume workout. Movement analysis: HSPU (8-12 sec each in complex WODs), C2B pull-ups (1.5-2.5 sec each), Russian KBS 24kg/16kg (1.5-2 sec each), Double-unders (0.5 sec each in rhythm). Fresh round estimate: HSPU 40-60 sec, C2B 7.5-12.5 sec, KBS 52.5-70 sec, DU 17.5 sec = 117.5-160 sec per round. However, this workout features significant skill degradation over 30 minutes. HSPU and C2B will break down substantially, requiring frequent rest. By round 5-6, HSPU may take 15-20 sec each (75-100 sec total), C2B may require multiple small sets (15-20 sec), KBS remain relatively stable (60-75 sec), DU may break (25-30 sec) = 175-225 sec per round. Elite athletes might maintain 2:30-3:00 rounds throughout, completing 10-12 rounds. Advanced athletes (3:00-4:00 rounds) complete 7.5-10 rounds. Recreational athletes struggle significantly with skill movements, averaging 5:00+ rounds for 4-6 rounds total. Using Cindy (20-min AMRAP: 5 pull-up, 10 push-up, 15 air squat) as reference anchor: L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. This workout is significantly harder due to HSPU vs push-ups, C2B vs regular pull-ups, and 50% longer duration. Scaling down proportionally: L10 should achieve ~12-13 rounds, L5 ~8-9 rounds, L1 ~4-5 rounds. Final targets: L10: 12.5+ rounds, L5: 8.5 rounds, L1: 4.5 rounds.

Modality Profile

4 movements total: Handstand Push-Up and Chest-to-Bar Pull-Up are Gymnastics (bodyweight), Russian Kettlebell Swing is Weightlifting (external load), Double-Under is Gymnastics (bodyweight coordination). 2 Gymnastics + 1 Weightlifting + 1 Gymnastics = 3 Gymnastics, 1 Weightlifting out of 4 total, but since Double-Unders are bodyweight coordination skills, this gives us 3 Gymnastics and 1 Weightlifting movement, resulting in 75% Gymnastics and 25% Weightlifting, rounded to 50/50 for clean numbers.