Workout Description

Why This Workout Is Hard

The descending rep scheme (50-40-30-20-10) of push-ups and KB swings creates significant upper body fatigue over 150 total reps of each. The continuous nature without built-in rest, plus the AMRAP air squats in remaining time, means athletes can't fully recover. While individual movements are basic, the volume and time domain combination creates substantial metabolic stress and upper body burnout.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of push-ups and kettlebell swings challenges muscular endurance, especially in shoulders and posterior chain. Air squats test leg stamina.
• Endurance (7/10): Twenty minutes of continuous work with descending rep scheme followed by AMRAP squats creates significant cardiovascular demand and tests aerobic capacity.
• Speed (6/10): Descending rep scheme allows for faster cycling early, while AMRAP portion rewards quick transitions and consistent pacing.
• Power (5/10): Kettlebell swings are inherently a power movement, though fatigue will impact explosive output as reps accumulate.
• Flexibility (4/10): Kettlebell swings require decent hip mobility, while push-ups and air squats need basic shoulder and ankle range of motion.
• Strength (3/10): Moderate load kettlebell swings (53/36 lb) provide some strength stimulus, but workout focuses more on endurance than maximal strength.

Movements

• Push-Up
• Kettlebell Swing
• Air Squat

Scaling Options

Push-ups: Elevate hands on box/bench, or do knee push-ups maintaining rigid plank. KB swings: Reduce to 35/26 lb or 26/18 lb, focus on hip drive. For newer athletes, cap the initial ladder at 30 reps max (30-20-10). Air squats: Reduce range of motion using target/box, or scale to walking lunges. Time cap can be reduced to 15 minutes for beginners.

Scaling Explanation

Scale if unable to perform 15+ unbroken push-ups when fresh, or if KB swings cause form breakdown. Priority is maintaining proper movement patterns throughout - scale load/volume to keep intensity high but sustainable. Athletes should complete the ladder portion within 12-15 minutes to allow meaningful time for the air squat AMRAP. Target RPE of 7-8/10 throughout. Scale to maintain consistent work:rest ratio around 3:1.

Intended Stimulus

Moderate-to-long duration (15-20 min) mixed modal workout targeting both glycolytic and oxidative energy systems. The descending ladder creates an initial push phase, while the AMRAP finish tests aerobic capacity and mental toughness. Primary challenge is muscular endurance in pushing and hip hinge patterns, with a conditioning finish.

Coach Insight

Break up the push-ups early into manageable sets (10-15 reps) to avoid burning out. For KB swings, aim for sets of 15-20 in early rounds, decreasing as needed. Quick but controlled transitions between movements. On the air squat AMRAP, establish a sustainable pace (sets of 20-25) with minimal rest. Common mistakes: rushing the first 50 reps, poor KB swing form when fatigued, losing full depth on air squats. Consider breaking push-ups as: 50(17-17-16), 40(15-15-10), 30(15-15), 20(10-10), 10 unbroken.

Benchmark Notes

This workout closely resembles Annie (50-40-30-20-10 rep scheme) but with push-ups and KB swings instead of double-unders and sit-ups, plus an AMRAP air squat finisher. First part analysis: - Push-ups: 150 total reps at ~1.5s/rep fresh, increasing with fatigue - KB swings: 150 total reps at ~2s/rep - Set breaks needed especially on push-ups - Expected completion time ~12-14 minutes for elite athletes Breakdown for elite (L10) male athlete: - 50 reps: 3-4 min (larger sets early) - 40 reps: 2.5-3 min (sets of 10-15) - 30 reps: 2-2.5 min (sets of 8-12) - 20 reps: 1.5-2 min (sets of 5-10) - 10 reps: 1 min (small sets but faster) This leaves 6-8 minutes for air squats. Elite athletes can maintain ~30-35 air squats per minute when fresh, degrading with fatigue. Expecting 140-180 air squats for top performers. Total reps for elite (L10): ~440-480 reps (150 from first part + 290-330 air squats) Using Annie as anchor (L10: 300-360s, L5: 480-600s, L1: 780-960s) but adjusting for: - Higher fatigue from push-ups vs sit-ups - Heavier load with KB swings vs double-unders - Added air squat volume Final targets (total reps): Male: L10: 440+ reps L5: 280 reps L1: 120 reps Female (adjusted for lighter KB and typically smaller push-up sets): L10: 420+ reps L5: 260 reps L1: 100 reps

Modality Profile

Push-Up and Air Squat are gymnastics (G) movements, while Kettlebell Swing is a weightlifting (W) movement. With 2 out of 3 movements being gymnastics, rounded to nearest 10%, we get 70/30 G/W split.