Workout Description

Why This Workout Is Hard

Arnie is a long, unilateral grinder with 234 loaded reps using a heavy kettlebell (72/53 lb). Turkish get-ups and single-arm overhead squats are high-skill and demand shoulder stability, core control, and mobility, while 150 swings tax grip and posterior chain. Expect extended time under tension and accumulating fatigue. The combination of complex movements and long duration pushes this into the Hard range for most.

Benchmark Times for Arnie

• Elite: <28:20
• Advanced: 30:50-33:20
• Intermediate: 36:40-40:00
• Beginner: >70:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total volume (234 reps) under load with sustained shoulder, core, and posterior-chain demand, especially through the swings and long single-arm squat sets.
• Flexibility (8/10): Single-arm overhead squats and TGUs demand substantial thoracic, shoulder, and hip mobility to maintain stacked positions and depth without compensations.
• Endurance (6/10): Long time domain with steady breathing, but not monostructural. Heart rate stays elevated while you manage bracing and positional control under load for 30–50 minutes.
• Strength (5/10): Not a max-strength test, yet the heavy unilateral loading requires significant shoulder and midline strength to safely stabilize the kettlebell overhead and during TGUs.
• Power (3/10): Only the swings are ballistic; most work is controlled and deliberate with emphasis on stability and positioning rather than explosive output.
• Speed (2/10): Movement cadence is intentionally slow and methodical. Transitions are few, and quality positions limit sprint cycling to protect form and grip.

Movements

• Kettlebell Swing
• Overhead Squat
• Turkish Get-Up

Scaling Options

Scale to: 53/35 lb kettlebell • 15 Turkish Get-Ups per side and 35 swings each time • Replace single-arm OHS with KB front-rack or goblet squat

Scaling Explanation

These options reduce load, complexity, or volume to preserve the intended long, steady grind while maintaining unilateral stability and posterior-chain stimulus.

Intended Stimulus

A steady, patient grind with meticulous positions. Heart rate should be controlled, but grip, shoulders, and midline will fatigue steadily. Aim for smooth singles or short sets on TGUs and OHS, and manageable swing sets to protect grip. Keep rest intentional and brief, prioritizing quality reps and shoulder stability over speed.

Coach Insight

Pace early. Break swings before you have to, and move TGUs and OHS as calm, repeatable reps. Breathe and brace every rep. One tip: Stack the shoulder—wrist over elbow over shoulder over hip—before you move the next piece. Avoid death-gripping the handle and rushing TGUs. Sloppy lockouts and soft cores lead to failed reps and wasted time.

Benchmark Notes

Use these finish-time tiers to gauge pacing and capacity. If you land near L5, you managed fatigue well and maintained positions with minimal rest. Faster athletes minimize breaks on swings and keep TGUs/OHS as steady singles or short sets. Slower times indicate over-resting or compromised positions under the kettlebell.

Modality Profile

All work uses a kettlebell, making this 100% weightlifting by CrossFit modality standards. There is no monostructural cardio and no pure bodyweight gymnastics. Expect most time spent under load with controlled patterns (TGUs and single-arm overhead squats) and higher-rep ballistic swings that stress posterior chain and grip.

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