Workout Description
5 Rounds for Time:
600 meter Run
40 Russian Kettlebell Swings (2/1.5 pood)
20 Air Squats
Why This Workout Is Hard
While none of the individual elements are extreme (moderate KB weight, basic air squats, manageable run distance), the combination creates significant leg fatigue with minimal rest. The 600m run prevents full recovery between rounds, and 40 KB swings is a high volume that taxes posterior chain and grip. For the average CrossFitter, this 20-25 minute workout maintains a sustained high heart rate while accumulating considerable lower body fatigue.
Benchmark Times for Blood Thirsty
- Elite: <14:00
- Advanced: 15:00-16:00
- Intermediate: 18:00-20:00
- Beginner: >30:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): The 600m runs combined with high-rep kettlebell swings create significant cardiovascular demand across 5 rounds, with limited opportunity for full recovery.
- Stamina (7/10): High volume of kettlebell swings and air squats tests local muscular endurance, particularly in posterior chain and legs.
- Speed (7/10): Quick transitions between movements and maintaining running pace are crucial. Fast cycling of kettlebell swings impacts performance.
- Power (6/10): Kettlebell swings are inherently a power movement, requiring explosive hip drive. Running also involves power production.
- Flexibility (5/10): Proper kettlebell swing technique demands good hip hinge mobility, while deep air squats require adequate ankle and hip flexibility.
- Strength (4/10): Moderate load kettlebell swings require some strength, but not maximal effort. Air squats are purely bodyweight.
Movements
- Run
- Russian Kettlebell Swing
- Air Squat
Scaling Options
KB weight: 53/35lb, 44/26lb, or 35/18lb based on experience. Sub 400m run or 500m row for running. Reduce to 3-4 rounds or 25 KB swings/15 air squats. For KB swings: maintain American swing height but lighter weight, or switch to single-arm DB swings. Air squats can be modified to box squats or wall ball squats for mobility limitations.
Scaling Explanation
Scale if unable to maintain running pace within 10-15 sec between rounds, or if KB swings break into more than 4 sets. Form deterioration on swings (rounded back, incomplete hip extension) indicates need for lighter weight. Target time is 15-20 minutes - scale volume if estimated time exceeds 25 minutes. Preserving power output and full range of motion in swings is priority over Rx weight.
Intended Stimulus
Moderate-length metabolic conditioning workout (15-20 minutes) targeting primarily oxidative energy system with glycolytic spikes during kettlebell sets. The challenge is maintaining consistent running pace while managing grip fatigue from kettlebell swings. Running volume creates steady aerobic demand while KB swings add power output challenges.
Coach Insight
Break KB swings into 2-3 sets (15-15-10 or 15-15-5-5) to maintain power and proper form. Keep runs at 75-80% effort - resist sprinting early rounds. Drop KB between sets to preserve grip. Quick transitions but take 3-5 breaths before starting swings. Common errors: rushing early rounds, death grip on KB, losing hip extension in swings when fatigued. Air squats should be steady, unbroken sets.
Benchmark Notes
This workout is most similar to Kelly (5 rounds of running + 2 other movements), but with shorter run (600m vs 400m) and fewer reps per round. Using Kelly's anchor points as a base:
Per Round Breakdown (Elite Male):
- 600m Run: 120-150s (vs 75-90s for 400m)
- 40 KB Swings: 60-70s (1.5-1.75s/rep)
- 20 Air Squats: 25-30s (1.25-1.5s/rep)
- Transitions: ~10s
Total per round: ~215-260s fresh
Fatigue multipliers:
- Round 1: 1.0x (215s)
- Round 2: 1.1x (237s)
- Round 3: 1.2x (258s)
- Round 4: 1.3x (280s)
- Round 5: 1.4x (301s)
Projected total: ~1290s for elite
Comparing to Kelly anchor (L10 M: 930-1050s, F: 1020-1170s):
- This workout is ~15-20% shorter due to fewer reps
- But 600m run adds more fatigue than 400m
Final L10/L5/L1 targets:
Male:
- L10: 840-900s (14:00-15:00)
- L5: 1200s (20:00)
- L1: 1800s (30:00)
Female (adjusted +15% for KB weight impact):
- L10: 960-1020s (16:00-17:00)
- L5: 1320s (22:00)
- L1: 1920s (32:00)
Modality Profile
Run (M) + Russian KB Swing (W) + Air Squat (G) = 3 movements split across all modalities. Run is monostructural, KB Swing is weightlifting with external load, Air Squat is gymnastics/bodyweight. Using the 33/33/34 split for three modalities.
