Workout Description

Movements

• Row

Benchmark Notes

This 12-minute AMRAP involves complex single-arm kettlebell movements with unilateral fatigue patterns. Per round breakdown: Turkish Get-Ups (5 reps): 8-12 sec/rep = 40-60 sec total (highly technical, requires transitions between positions). Single Arm KB Push Press (10 reps): 2-3 sec/rep = 20-30 sec total (shoulder endurance becomes limiting). Single Arm KB Overhead Squat (15 reps): 3-4 sec/rep = 45-60 sec total (most technical movement, requires core stability and shoulder mobility). 250m Row: 50-65 sec (grip already fatigued from KB work). Total round time: 155-215 sec fresh (2.5-3.5 min). Key fatigue factors: 1) Single-arm work creates severe unilateral fatigue, 2) Overhead positions compound throughout round, 3) Grip fatigue from KB work impacts rowing, 4) Turkish get-ups become exponentially slower under fatigue. Round progression with fatigue: Round 1: 2.5-3 min, Round 2: 3-3.5 min (+15%), Round 3: 3.5-4 min (+25%), Round 4+: 4-5 min (+40-50%). Most athletes will complete 3-5 rounds, with elite performers managing 5-6 rounds by maintaining better movement efficiency and managing unilateral fatigue through superior technique.