Workout Description

Why This Workout Is Hard

While neither burpees nor KB swings are individually challenging, the EMOM format creates significant cardiovascular stress with minimal recovery. 15 burpees typically take 30-40 seconds, leaving little rest before 30 KB swings. The swings, while moderate weight, become increasingly difficult under accumulated fatigue. This combination creates a sustained redline effect for 10 minutes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep burpees and kettlebell swings test local muscular endurance in shoulders, core, and legs with minimal rest between sets.
• Speed (8/10): EMOM format forces quick cycling of movements to allow recovery time, especially with burpees needing to be completed in under 60 seconds.
• Endurance (7/10): Ten minutes of alternating high-intensity movements with minimal rest creates significant cardiovascular demand, though duration is moderate compared to longer workouts.
• Power (6/10): Kettlebell swings are inherently power-focused movements, while burpees require explosive push-ups and jumps when performed quickly.
• Flexibility (4/10): Burpees require decent hip and shoulder mobility, while kettlebell swings demand adequate hip hinge and shoulder range.
• Strength (3/10): Moderate kettlebell weight provides some strength stimulus, but movements are more endurance-focused than strength-building.

Movements

• Burpee
• Russian Kettlebell Swing

Scaling Options

Burpees: Step-back burpees, reduce to 10-12 reps, or add 5-10 seconds rest. KB Swings: Reduce weight to 16/12kg or 12/8kg, American swings if mobility allows, reduce to 20-25 reps. Time Domain: Can reduce to 8 minutes for beginners. Consider 30/30 work/rest if needed instead of EMOM format.

Scaling Explanation

Scale if unable to complete burpees in 40 seconds with good form, or if KB swings break into more than 3 sets. Priority is maintaining power output and proper mechanics throughout all 10 rounds. Athletes should finish each minute with 10-15 seconds rest. Scale load/reps if form deteriorates or rest periods disappear. Target RPE should be 7-8/10 throughout.

Intended Stimulus

Moderate-intensity interval workout targeting glycolytic and oxidative energy systems over 10 minutes. Primary challenge is maintaining consistent power output while managing fatigue. Burpees tax full body and challenge cardio, while KB swings develop posterior chain power endurance.

Coach Insight

Pace the burpees at 80-85% effort to leave 15-20 seconds rest. Aim for 2-3 sets on KB swings (12/12/6 or 15/15). For burpees, focus on efficient transitions - land soft, stay close to ground. For KB swings, maintain strong hip hinge, neutral spine, and full hip extension. Common mistakes: rushing burpees early, letting KB swing arc too high, losing power in hips during swings. Don't sacrifice form for speed.

Benchmark Notes

This is a 10-minute EMOM with alternating movements: Odd minutes (5 total): - 15 Burpees per round - Fresh burpee pace: 3-4s each - Round 1: 45-50s - Rounds 2-3: 48-53s (slight fatigue) - Rounds 4-5: 50-55s (moderate fatigue) - Total burpees: 75 reps Even minutes (5 total): - 30 KB Swings per round - Fresh KB swing pace: 1.5-2s each - Round 1: 45-50s - Rounds 2-3: 48-53s - Rounds 4-5: 50-55s - Total KB swings: 150 reps Total possible reps: 225 (75 burpees + 150 KB swings) Benchmark comparison: - Most similar to Fight Gone Bad (3 rounds of 5 movements for max reps) - FGB L10: 430-500 reps over 17 minutes - This workout is ~60% duration, so scale accordingly L10 target: ~350 reps (all reps completed) L5 target: ~250 reps (missing some reps each round) L1 target: ~150 reps (significant missed reps) Final targets: Male L10: 350 reps Male L5: 250 reps Male L1: 150 reps Female L10: 325 reps Female L5: 225 reps Female L1: 125 reps

Modality Profile

Burpee is a gymnastics (bodyweight) movement, Russian Kettlebell Swing is a weightlifting movement. With two movements split across two modalities, this results in a 50/50 split between G and W.