Workout Description

Why This Workout Is Hard

Huge volume (480 total reps) with 240 loaded reps (kettlebell swings and clusters) and long effort in the 30–40 minute window makes this a grind. Movement complexity averages moderate-high due to the cluster. Work density is modest per minute, but the heavy-volume modifier applies, pushing it into the Hard range for most athletes.

Benchmark Times for Chris Kyle

• Elite: <27:00
• Advanced: 29:00-31:00
• Intermediate: 33:00-35:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Four big sets per round and three rounds (480 reps) require repeated submaximal efforts, especially for shoulders, grip, and legs under fatigue.
• Power (7/10): Explosive hip drive in swings and box jumps plus aggressive leg drive in clusters reward powerful, crisp reps.
• Endurance (6/10): Sustained, continuous effort with minimal true recovery for 30–40 minutes taxes aerobic capacity, but mixed modalities prevent it from feeling purely monostructural cardio.
• Speed (4/10): High volume and fatigue cap pure speed; fast cycling helps, but the workout favors steadiness over sprinting.
• Strength (3/10): Loads are light-to-moderate; strength limits are rarely the bottleneck compared to volume and fatigue management.
• Flexibility (2/10): Standard ranges of motion—hip extension, squat depth, and overhead lockout—are required but not extreme mobility feats.

Movements

• Kettlebell Swing
• Elevated Push-Up
• Cluster
• Box Jump

Scaling Options

Scale to: 30 reps per station (3 rounds) • KB 35/26 lb and clusters 45/35 lb; box 20/16 in • Push-ups from floor or hands-elevated on a box instead of feet-elevated

Scaling Explanation

These options preserve the movement pattern and stimulus while reducing total volume and relative loading so athletes can keep moving with safe, repeatable reps.

Intended Stimulus

A long, grindy for-time effort. Pace each movement with sustainable sets and short breaks so you can keep moving. Grip and shoulders should feel taxed but not blown up in round one. Aim for consistent round splits, steady breathing, and minimal no-reps. You should finish tired but able to hold form to the end.

Coach Insight

Pace early. Break the 40s before you have to. Think 20-10-10 or 15-15-10 to keep movement quality high. The one tip: Protect your grip. Relax on the backswing and use hook grip on clusters to save forearms. Avoid sprinting box jumps and clusters in round one. Big early spikes lead to long, costly rests later.

Benchmark Notes

Finish time separates levels. Beginners should aim to beat the cap. Intermediate athletes around 35 minutes. Advanced and elite push sub-31 and sub-27, respectively, by managing sets, minimizing rest, and keeping transitions tight.

Modality Profile

Most time is spent on weightlifting elements: clusters and kettlebell swings (~70%). Gymnastics covers box jumps and elevated push-ups (~30%). There is no monostructural element like running or rowing.

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