Workout Description

Why This Workout Is Hard

While individual elements are moderate (24kg KB swings, 135lb thrusters), their combination creates significant challenge. The high-skill double-unders lead into box jumps, taxing leg power before KB swings. Thrusters become especially demanding after accumulated lower body fatigue. The 5-round format with no built-in rest means sustained effort for 15-20 minutes, requiring pacing strategy and creating substantial metabolic stress.

Benchmark Times for Christopher Santora

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of leg-dominant movements across multiple rounds tests muscular endurance. Box jumps and thrusters particularly challenge local muscle stamina.
• Power (8/10): Explosive hip extension in box jumps, kettlebell swings, and thrusters. Double-unders require reactive power in ankles.
• Endurance (7/10): Five rounds of high-intensity movements with minimal rest creates significant cardiovascular demand, especially with double-unders and thrusters combined in each round.
• Speed (7/10): Fast transitions and quick cycling of movements, especially double-unders and box jumps, are crucial for a good time.
• Flexibility (6/10): Thrusters demand significant mobility in ankles, hips, and shoulders. Box jumps and kettlebell swings also require good range of motion.
• Strength (5/10): Moderate loads in thrusters and kettlebell swings require strength, but not maximal. Weight selection allows for sustained work capacity.

Movements

• Double-Under
• Box Jump
• Kettlebell Swing
• Thruster

Scaling Options

Double-Unders: Sub 80 single jumps or 20 double-under attempts Box Jumps: Reduce height to 20/16" or step-ups Kettlebell Swings: Scale to 20/12kg or Russian swings Thrusters: Reduce to 95/65 lbs or sub dumbbell thrusters at 35/25 lbs each Volume Options: - Reduce to 4 rounds - Cut reps to 30-20-15-5 - Cap time at 20 minutes

Scaling Explanation

Scale if unable to perform 15+ unbroken double-unders, if box jumps cause knee pain, or if thrusters cannot be done in sets of 3+ at prescribed weight. Primary goal is maintaining intensity throughout all rounds - rest should be strategic, not forced by failure. Athletes should finish between 12-18 minutes with consistent round times. Prioritize full range of motion and safe movement patterns over speed. Scale load or volume to maintain intended stimulus of moderate-high intensity sustained effort.

Intended Stimulus

Moderate-length glycolytic workout targeting 12-18 minutes. Primary focus is on power endurance and lactate tolerance with skill maintenance (double-unders). Each round combines skill work, explosive movements, and heavy grinding strength, creating significant metabolic demand. The workout tests both anaerobic capacity and mental toughness as fatigue accumulates.

Coach Insight

Break double-unders into sets of 20-20 or maintain unbroken if skilled. For box jumps, step down to conserve energy and reduce impact - consider sets of 10-12. Break kettlebell swings at 12-8 to maintain power and hip drive. Thrusters will be the limiting factor - break into sets of 5-5 or 6-4 early to avoid hitting failure. Quick transitions between movements are crucial, but don't rush setup on thrusters. Aim for consistent round times with no more than 30 seconds variance between fastest and slowest rounds.

Benchmark Notes

This workout is most similar to Kelly (5 rounds of running + box jumps + another movement), but with double-unders instead of running and thrusters instead of wall balls. Movement breakdown per round: - Double-Unders (40): ~25 sec (0.5s/rep + transitions) - Box Jumps (30): ~60 sec (2s/rep) - KB Swings (20): ~40 sec (2s/rep) - Thrusters (10): ~30 sec (3s/rep) Base time per round: ~155 sec Applying fatigue multipliers: Round 1: 155s Round 2: 155s × 1.0 = 155s Round 3: 155s × 1.2 = 186s Round 4: 155s × 1.3 = 201s Round 5: 155s × 1.4 = 217s Total theoretical time: ~914 seconds Cross-referencing with Kelly benchmark (which takes L10 males 930-1050s): This workout should be slightly faster due to: - Double-unders vs 400m run (saves ~45s/round) - But thrusters add complexity vs wall balls Final targets: Male L10: 360s (6:00) Male L5: 600s (10:00) Male L1: 1080s (18:00) Female L10: 480s (8:00) Female L5: 720s (12:00) Female L1: 1200s (20:00)

Modality Profile

Of the 4 movements: Double-Under and Box Jump are Gymnastics (2/4), Kettlebell Swing is Weightlifting (1/4), and Double-Under is also considered Monostructural (1/4). Rounded to nearest 10% for clean numbers: G=50%, M=25%, W=25%