Workout Description

Why This Workout Is Hard

This workout combines high-skill movements (muscle-ups, Turkish get-ups) with moderate loads across 25 minutes of work. While 1-minute rests provide recovery, the Turkish get-ups will significantly fatigue shoulders/core before the demanding KB snatch + muscle-up combination. The final bike segment becomes brutal on already-fatigued legs. Most average athletes will need to scale muscle-ups and potentially weights, making this a challenging but completable workout.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Five separate 5-minute AMRAPs with minimal rest creates significant cardiovascular demand, testing aerobic capacity across multiple energy systems.
• Stamina (7/10): High-volume burpees, KB swings, box jumps, and bike calories will exhaust muscular endurance, especially with limited recovery between rounds.
• Flexibility (6/10): Turkish get-ups demand exceptional shoulder mobility and hip flexibility, while muscle-ups require good shoulder and thoracic spine range of motion.
• Power (6/10): KB swings, snatches, box jumps, and muscle-ups all require explosive hip extension and rapid force production throughout multiple rounds.
• Speed (5/10): AMRAP format encourages quick transitions and consistent pacing, though 1-minute rest periods allow some recovery between efforts.
• Strength (4/10): Moderate kettlebell loads and Turkish get-ups provide strength demands, but bar muscle-ups require significant relative strength development.

Movements

• Air Bike
• Burpee
• Kettlebell Swing
• Box Jump
• Kettlebell Snatch
• Turkish Get-Up
• Bar Muscle-Up

Benchmark Notes

This is a 25-minute workout with 5 separate 5-minute AMRAPs separated by 1-minute rest periods. I'll analyze each AMRAP segment: AMRAP 1 (5 min): Burpees only - Elite athletes: 8-10 burpees/min = 40-50 burpees - Average athletes: 6-7 burpees/min = 30-35 burpees - Beginners: 4-5 burpees/min = 20-25 burpees AMRAP 2 (5 min): 7 KB Swings (70/53) + 7 Box Jumps (24/20) - Round time: KB swings ~10-12 sec, box jumps ~10-14 sec, transition ~3 sec = 25-30 sec/round - Elite: 10-12 rounds = 140-168 reps - Average: 7-9 rounds = 98-126 reps - Beginners: 5-6 rounds = 70-84 reps AMRAP 3 (5 min): Turkish Get Ups alternating hands (50/35) - TGUs are very slow: 15-25 sec per rep for quality movement - Elite: 12-15 TGUs - Average: 8-10 TGUs - Beginners: 5-7 TGUs AMRAP 4 (5 min): 7 KB Snatch (70/53) switching hands + 3 Bar Muscle Ups - This is the limiting factor due to bar muscle ups - Round time: KB snatches ~14-18 sec, muscle ups ~15-25 sec, transitions ~5 sec = 35-50 sec/round - Elite: 6-8 rounds = 60-80 reps - Average: 4-5 rounds = 40-50 reps - Beginners: 2-3 rounds = 20-30 reps (many will scale muscle ups) AMRAP 5 (5 min): Bike calories - Elite: 80-90 calories - Average: 60-70 calories - Beginners: 45-55 calories Total rep calculations: - L10 (Elite): 50 + 168 + 15 + 80 + 90 = 403, but accounting for cumulative fatigue across 25 minutes, estimate ~500 reps - L5 (Average): 33 + 112 + 9 + 45 + 65 = 264, with fatigue ~340 reps - L1 (Beginner): 23 + 77 + 6 + 25 + 50 = 181, with scaling ~180 reps This workout doesn't match any specific anchor exactly, but the multi-modal nature with significant rest periods between AMRAPs allows for sustained high output. The bar muscle ups in AMRAP 4 will be the major limiting factor for most athletes. Final targets: L10: ~500 reps, L5: ~340 reps, L1: ~180 reps

Modality Profile

7 movements total: 2 Gymnastics (Burpee, Box Jump), 1 Monostructural (Bike), 4 Weightlifting (Kettlebell Swing, Turkish Get Up, Kettlebell Snatch, Bar Muscle-Up). Rounded to nearest 10%.