Workout Description

Why This Workout Is Medium

While each movement is moderately challenging, the structure allows natural micro-breaks between movements. The 15-rep scheme is manageable, and rowing transitions well into KB swings. Hand release push-ups, while fatiguing, benefit from the brief transitions. The 15-minute time cap provides enough cushion for most athletes to complete without rushing. Total volume is moderate and movement interference is minimal.

Benchmark Times for Alcatraz

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of upper body pushing combined with hip hinge movements tests local muscular endurance, particularly in shoulders, chest, and posterior chain.
• Endurance (7/10): Six rounds of rowing combined with kettlebell swings and push-ups creates sustained cardiovascular demand, requiring strong aerobic capacity to maintain intensity throughout.
• Speed (7/10): Quick transitions and cycle rates are crucial within the 15-minute time cap. Efficient movement patterns help maintain intensity.
• Power (6/10): Explosive hip drive in kettlebell swings and rowing power output make this a moderately power-intensive workout, especially early in rounds.
• Flexibility (5/10): American kettlebell swings demand good shoulder mobility and hip hinge mechanics. Hand release push-ups require full range chest-to-ground movement.
• Strength (4/10): Moderate kettlebell weight and bodyweight movements require baseline strength, but not maximal force production. Focus is on repeated submaximal efforts.

Movements

• Row
• Kettlebell Swing
• Push-Up

Scaling Options

Row: Reduce to 12/10 calories or substitute bike erg at 15/12 calories. KB Swings: Scale to 20/12kg or Russian KB swings. Hand Release Push-ups: Elevate hands on box/bench, or substitute regular push-ups with 3-second negative. Volume options: Reduce to 5 rounds or 12 reps each movement. Time cap can extend to 18 minutes for scaled versions.

Scaling Explanation

Scale if unable to maintain 1200+ cal/hr on row, struggle with KB swing technique above shoulder, or cannot perform 10+ strict push-ups unbroken. Priority is maintaining consistent movement and intensity across all rounds. Athletes should finish between 8-15 minutes with scaled versions matching the intended stimulus of steady, moderate-intensity work. Form deterioration on push-ups is primary indicator for scaling.

Intended Stimulus

Moderate-length glycolytic workout targeting muscular endurance and power output. 8-12 minute target time domain emphasizes sustained effort across multiple muscle groups. Primary challenge is maintaining consistent output while managing shoulder and posterior chain fatigue.

Coach Insight

Break up the row into consistent 5-cal efforts to maintain power. Keep KB swings powerful but controlled - focus on hip drive and avoid rushing the backswing. For HRPU, establish a steady rhythm and break sets at 8-7 or 5-5-5 before form deteriorates. Quick transitions between movements are key, but don't rush setup positions. Aim for consistent round times of 75-90 seconds.

Benchmark Notes

Analysis based on Helen benchmark (3 rounds of KB swings + cardio + bodyweight) but scaled for 6 rounds: Movement breakdown per round: - 15 cal Row: ~25-30s fresh - 15 KB Swings: ~25s (1.7s/rep) - 15 Hand Release Push-Ups: ~25s (1.7s/rep) Base round time: ~80s fresh Fatigue progression: Rounds 1-2: 80s (1.0x) Rounds 3-4: 88s (1.1x) Rounds 5-6: 96s (1.2x) Transitions: ~5s between movements Total transition time per round: ~10s Projected round times: R1: 90s R2: 90s R3: 98s R4: 98s R5: 106s R6: 106s Total projected elite time: ~588s (9:48) Compared to Helen benchmark (7:30-8:30 elite male), this workout has: - Similar KB swing volume - Row instead of run (slightly faster) - Push-ups instead of pull-ups (easier) - Double the rounds (higher fatigue) Final targets: Male L10: 6:00-7:00 Male L5: 10:00-11:00 Male L1: 15:00+ Female L10: 7:00-8:00 Female L5: 11:00-12:00 Female L1: 16:00+

Modality Profile

Row (M), Kettlebell Swing (W), Push-Up (G) represents all three modalities. Row is monostructural, Kettlebell Swing is weightlifting, and Push-Up is gymnastics. Using the 40/30/30 distribution for three modalities.