Workout Description

Why This Workout Is Hard

This partner workout combines high volume (600 total reps) with continuous work across multiple movement patterns. While individual loads are light-moderate, the sheer volume creates significant fatigue accumulation. The burpee broad jumps at the end will be particularly brutal after 500 reps of mixed movements. Partner format provides some rest, but 50 reps per person of each movement with grip, core, and leg interference makes this challenging for average athletes.

Benchmark Times for Century Club Chaos

• Elite: <20:00
• Advanced: 21:00-22:00
• Intermediate: 23:30-25:30
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high volume across multiple muscle groups will test muscular endurance, especially grip stamina from kettlebells, thrusters, deadlifts, and TTB.
• Endurance (8/10): Partner format with 600 total reps creates sustained cardiovascular demand, though shared work allows brief recovery periods between efforts.
• Flexibility (6/10): TTB requires significant shoulder and hip flexibility, while thrusters demand good overhead mobility and ankle/hip range of motion.
• Speed (6/10): Partner format encourages quick transitions and maintaining pace to minimize rest time, creating urgency in movement cycling and handoffs.
• Power (5/10): Kettlebell swings and burpee broad jumps are explosive movements, while thrusters have power component, but volume limits true power expression.
• Strength (4/10): Moderate loads on thrusters and deadlifts provide some strength demand, but emphasis is on volume over maximal force production.

Movements

• Kettlebell Swing
• Dumbbell Thruster
• Deadlift
• Toes-to-Bar
• Sit-Up
• Burpee Broad Jump

Scaling Options

Reduce KTBS to 12kg or Russian swings. Scale DB thrusters to 2x7.5kg or single DB. Deadlift can drop to 35kg. TTB to hanging knee raises or V-ups. Reduce burpee broad jump to regular burpees or step-back burpees. Consider reducing total reps to 80 or 60 per movement. Time cap at 45 minutes.

Scaling Explanation

Scale if athlete cannot perform 10+ consecutive TTB, struggles with 16kg KTBS for multiple reps, or cannot maintain proper deadlift form at prescribed weight. Priority is maintaining movement quality and intended time domain. Athletes should finish feeling challenged but not completely destroyed. Target 80% effort throughout rather than going all-out early and burning out.

Intended Stimulus

Moderate to long duration aerobic capacity workout lasting 25-40 minutes. Primarily oxidative energy system with glycolytic contributions during higher intensity bursts. Tests muscular endurance, grip strength, and mental resilience through high volume repetitive movements. Partner format allows for active recovery while maintaining consistent work output.

Coach Insight

Establish sustainable pace early - this is about consistency over speed. For KTBS, alternate arms every 5 reps to prevent grip fatigue. DB thrusters should be unbroken sets of 5+5, focus on smooth cycling. Deadlifts at light weight - maintain perfect form, consider touch-and-go for efficiency. TTB will be the grip limiter - break into manageable sets early (5+5 or 3+3+4). Sit-ups should be steady and rhythmic. Burpees broad jump - prioritize consistent movement over max distance jumps. Partners should communicate and switch when form degrades, not when completely fatigued.

Benchmark Notes

This is a partner workout with 600 total reps split between two athletes (300 reps each). The format shows (5+5) meaning each partner does 5 reps alternating, and (10+10) meaning each partner does 10 reps alternating. Movement breakdown per athlete: 50 KTBS 16kg (1.5-2 sec/rep = 75-100 sec), 50 DB Thrusters 2x10kg (2-2.5 sec/rep = 100-125 sec), 50 Deadlifts 45kg (2-2.5 sec/rep = 100-125 sec), 50 TTB (2-2.5 sec/rep = 100-125 sec), 50 Sit-ups (1-1.5 sec/rep = 50-75 sec), 50 Burpee broad jumps (4-5 sec/rep = 200-250 sec). Fresh state total per athlete: 625-800 seconds. Partner format adds coordination time and brief rests between switches (5-10 sec per switch, ~30 switches = 150-300 sec overhead). Fatigue multipliers apply as athletes progress through 600 total reps: early movements 1.0x, middle 1.1-1.2x, final movements 1.3-1.5x. The burpee broad jumps at the end will be significantly slower due to accumulated fatigue. No direct anchor match, but this resembles a scaled Angie (100 each of 4 movements) with partner format and different movements. Angie L10: 900-1080 sec, L5: 1320-1500 sec, L1: 1980-2400 sec. This workout has 600 reps vs Angie's 400, but partner format provides rest periods and lighter loads. Estimating 20-30% faster than solo due to partner rest, putting elite times around 1200-1260 sec, intermediate around 1530 sec, and beginner around 2100-2400 sec. Final targets - L10: 1200 sec (20:00), L5: 1530 sec (25:30), L1: 2400 sec (40:00).

Modality Profile

6 movements total: 3 Gymnastics (Toes-to-Bar, Sit-Up, Burpee Broad Jump) and 3 Weightlifting (Kettlebell Swing, Dumbbell Thruster, Deadlift). No monostructural movements present.