Workout Description

Why This Workout Is Hard

While this workout includes skill elements (ring dips, K2E) and moderate volume, the round structure provides natural breaks during transitions. The run allows heart rate recovery before each strength/skill section. The kettlebell weight is moderate, and movement interference is minimal since grip-intensive movements aren't consecutive. Most CrossFitters can complete this in 12-15 minutes with some strategic breaks.

Benchmark Times for B-1

• Elite: <7:00
• Advanced: 7:45-8:30
• Intermediate: 9:30-10:30
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): The 400m runs combined with gymnastic movements create significant cardiovascular demand across three rounds, requiring sustained aerobic capacity and work capacity.
• Speed (7/10): Quick transitions between movements and fast running intervals are crucial for a good time, especially with relatively low reps.
• Stamina (6/10): Moderate volume of KB swings and gymnastics movements test local muscular endurance, particularly in shoulders, core, and grip.
• Flexibility (6/10): Knees-to-elbows demand good core flexibility and hip mobility, while ring dips require shoulder mobility and stability.
• Power (5/10): Kettlebell swings are inherently powerful hip movements, while other elements are more control-focused.
• Strength (4/10): Kettlebell weight and ring dips require moderate strength, but not maximal. Focus is more on strength endurance than pure strength.

Movements

• Run
• Kettlebell Swing
• Knees-to-Elbow
• Ring Dip

Scaling Options

KB weight: Scale to 35/26lb or 26/18lb kettlebell. Movement subs: Ring rows instead of ring dips, hanging knee raises or sit-ups instead of K2E, KB deadlifts for KB swings if needed. Run can be reduced to 200m or subbed with 500m row. Volume option: Reduce to 2 rounds or use 15-12-9 rep scheme. Consider 20-minute time cap for scaled versions.

Scaling Explanation

Scale if unable to perform 5+ strict ring dips, maintain hollow body position in K2E, or complete KB swings with full hip extension. Prioritize full range of motion on all movements over speed. Athletes should be able to complete each round of KB swings in 2-3 sets max. Target effort should feel sustainable but challenging - around 7/10 RPE. Scale to maintain intended 12-18 minute time domain.

Intended Stimulus

Moderate-length mixed modal workout targeting glycolytic and oxidative energy systems (12-18 minute target time). The 400m runs create an aerobic base while the gymnastic and kettlebell movements test strength-endurance. Primary challenge is maintaining consistent output across rounds while managing grip fatigue between ring dips and KB swings.

Coach Insight

Break up the KB swings early (sets of 7-7-7 or 11-10) to preserve grip for ring dips. Use quick transitions between movements but take controlled breaths before starting each station. On the runs, maintain a steady sustainable pace - resist sprinting the first round. For knees-to-elbows, minimize swinging and focus on tight core compression. Ring dips should be broken into 2-3 sets by round two to maintain quality.

Benchmark Notes

This workout is structurally similar to Helen (3 rounds of 400m run + KB swings + gymnastics), but with slightly more complex movements. Using Helen as our anchor (L10: 7:30-8:30 male / 8:30-9:30 female). Breakdown per round: - 400m Run: 75-90 sec (fresh) - 21 KB Swings: ~35-40 sec with transitions - 15 K2E: ~30-35 sec (more technical than sit-ups) - 9 Ring Dips: ~25-30 sec (more demanding than pull-ups) Base round time: ~165-195 seconds Fatigue multipliers: - Round 1: 1.0x (165-195s) - Round 2: 1.15x (190-224s) - Round 3: 1.25x (206-244s) Total projected time: 561-663 seconds (9:21-11:03) Adjusting slightly faster than Helen due to: - Fewer total reps per round - K2E less taxing than pull-ups - Ring dips allow more rest between reps Final targets: Male: L10: 7:00-7:30 L5: 10:30-11:00 L1: 18:00-19:00 Female: L10: 8:00-8:30 L5: 11:30-12:00 L1: 19:00-20:00

Modality Profile

Of the 4 movements: Ring Dip and Knees-to-Elbow are Gymnastics (2 movements), Run is Monostructural (1 movement), and Kettlebell Swing is Weightlifting (1 movement). 2/4 = 50% G, 1/4 = 25% M, 1/4 = 25% W