Workout Description

Why This Workout Is Medium

While the kettlebell weight is substantial (70/53), the descending rep scheme provides natural breaks and recovery opportunities. Double-unders are skill-based but manageable at these volumes. The goblet squats use the same weight as swings but are less metabolically demanding. Most athletes will complete this in 12-15 minutes with strategic breaks, making it challenging but not overwhelming.

Benchmark Times for Bell & Rope

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Total volume of 375 reps challenges muscular endurance, particularly in posterior chain and legs. KB weight adds significant local muscle fatigue.
• Endurance (7/10): High-rep scheme with double-unders creates sustained cardiovascular demand. Descending rep scheme allows for intensity but provides brief recovery between rounds.
• Power (7/10): American KB swings are explosive hip extension movements. Double-unders require repeated power output through ankles and shoulders.
• Flexibility (6/10): American KB swings demand significant shoulder mobility. Goblet squats require good hip and ankle range of motion.
• Speed (6/10): Quick transitions between movements and fast cycling of double-unders are crucial. Descending rep scheme encourages faster pacing.
• Strength (4/10): Moderate kettlebell load (70/53) requires strength endurance, especially in goblet position, but not maximal strength.

Movements

• American Kettlebell Swing
• Double-Under
• Goblet Squat

Scaling Options

KB weight: Scale to 53/35 lbs or 35/26 lbs based on experience. Sub Russian KB swings if overhead position is compromised. For double-unders, scale to 1:1 single-unders or 1:2 (25-20-15-10-5 double-unders). Goblet squats can scale to lighter weight or air squats if needed. For volume, consider 20-15-10-5 scheme for all movements if endurance is limited.

Scaling Explanation

Scale if unable to perform 15+ American KB swings unbroken when fresh, or if double-unders are not consistent sets of 10+. Primary goal is maintaining power output and proper KB mechanics throughout - technique should not break down on American swings. Target time is 12-18 minutes; scale load or volume if projected time exceeds 20 minutes. Preserving full range of motion on all movements is crucial for intended stimulus.

Intended Stimulus

Moderate-length glycolytic workout targeting the 12-18 minute time domain. Primary focus is on posterior chain power endurance and midline stability, with skill work (double-unders) adding coordination challenge under fatigue. The descending rep scheme allows for initial high-intensity output while managing accumulated fatigue.

Coach Insight

Break up KB swings early (sets of 8-10) to preserve grip strength and maintain hip power. For double-unders, aim for sets of 15-20 when fresh, adjusting as fatigue sets in. Keep goblet squats controlled - these will feel heavy in later rounds. Quick transitions between movements are key, but don't rush setup position. Consider breaking American swings into two sets per round (13-12, 10-10, 8-7, 5-5, 3-2) to maintain proper overhead position.

Benchmark Notes

This workout closely resembles Annie (50-40-30-20-10 double-unders + sit-ups) in rep scheme, with added kettlebell movements. Using Annie as our anchor: Annie benchmarks: L10: 300-360s L5: 480-600s L1: 780-960s Adjustments needed: 1. Double-unders: Same volume as Annie (150 total) - Fresh pace: 0.5s/rep - Fatigue multiplier: 1.1x for later rounds Total DU time: ~90-120s 2. KB Swings (75 total): - American KBS slower than Russian: 2-2.5s/rep - Heavier weight (70/53 vs standard 53/35) - Fatigue multiplier: 1.2x for later rounds Total KB time: ~200-240s 3. Goblet Squats (75 total): - 2s/rep base - Heavy load increases time - Fatigue from previous movements Total squat time: ~180-220s 4. Transitions: - 4 movement changes per round - Elite: 3-5s per transition - Intermediate: 5-8s - Beginner: 8-12s Total transition time: 60-120s Total workout time should be approximately 1.8-2x Annie benchmarks due to added movements and heavier loads. Final targets: Men: L10: 6:00-7:00 L5: 10:00-11:00 L1: 16:00-18:00 Women (additional 20% due to heavier relative loading): L10: 8:00-9:00 L5: 12:00-13:00 L1: 18:00-20:00

Modality Profile

American KB Swing = W, Double-Under = G, Goblet Squat = W. Double-Under is a gymnastics skill (bodyweight coordination), while both KB Swing and Goblet Squat involve external loads. With 3 movements total, and 2 being weightlifting, the split is adjusted to 30/30/40 to reflect the weightlifting emphasis.