For Time
400 meter Weighted Run (45/35 lb)
30 Lateral Burpees
30 Alternating Reverse Lunges
30 Russian Kettlebell Swings (53/35 lb)
400 meter Weighted Run (45/35 lb)
20 Lateral Burpees
20 Alternating Reverse Lunges
20 Russian Kettlebell Swings (53/35 lb)
400 meter Weighted Run (45/35 lb)
10 Lateral Burpees
10 Alternating Reverse Lunges
10 Russian Kettlebell Swings (53/35 lb)
400 meter Weighted Run (45/35 lb)
Why This Workout Is Very Hard
Four weighted 400s plus 180 reps of mixed bodyweight and kettlebell work create a long grinder in the 20–30 minute range. Weighted running elevates heart rate and fatigue for the burpees, lunges, and swings. Moderate movement complexity and sustained pacing demands push this beyond a standard triplet, landing it solidly in the Very Hard category for most athletes.
Benchmark Times for CSM Adkins
Elite: <12:00
Advanced: 13:30-15:00
Intermediate: 17:00-19:00
Beginner: >28:00
Training Focus
This workout develops the following fitness attributes:
Stamina (8/10): High total reps across burpees, lunges, and swings require muscular endurance in legs, hips, and trunk, especially under fatigue from the weighted runs.
Endurance (7/10): Sustained weighted running and minimal rest between sets emphasize aerobic capacity across 20–30 minutes. Expect continuous breathing work with limited opportunities to recover fully until the final run.
Power (5/10): Explosive hip extension on swings and pop up from burpees add a power element, but sustained pacing dilutes pure explosiveness.
Speed (4/10): Descending reps encourage faster sets, yet weighted runs and total volume prevent true sprint cycling. Efficient transitions matter more than all-out speed.
Strength (2/10): No maximal loads or heavy barbell work. The kettlebell is moderate and the stimulus is capacity, not peak force production.
Flexibility (2/10): Standard ranges: hip/knee flexion on lunges, hinge for swings, and burpee floor contact. No extreme mobility beyond solid basic positions and shoulder comfort for swings.
Movements
Run
Burpee
Reverse Lunge
Kettlebell Swing
Scaling Options
Scale to: 400m run (unweighted) + 20-15-10 reps + 35/26 lb swing • 300m weighted run + 30-20-10 reps + 44/26 lb swing • 400m weighted run + 20-15-10 reps + 26/18 lb swing
Scaling Explanation
These options reduce load, distance, or reps to preserve steady movement, safe mechanics, and the intended 20–30 minute grind without long stalls.
Intended Stimulus
Steady, grindy engine with controlled urgency. Runs should be uncomfortable but sustainable; move directly into manageable, unbroken or near-unbroken sets of lunges and swings. Burpees are the throttle—keep them smooth, not sprinted. Aim for consistent splits across the 30-20-10 sections and finish the last 400m hard.
Coach Insight
Pace the first run conservatively, then lock into steady sets on burpees and swings. Break only to keep moving, not to rest.
Biggest tip: Breathe through the burpees—set a metronome rhythm and don’t deviate.
Common mistakes: Overcooking the early run, letting swing form soften under fatigue, and pausing too long between movements. Keep transitions tight.
About half the time is in monostructural work from four weighted 400s. Gymnastics includes burpees and bodyweight reverse lunges. Weightlifting is primarily the kettlebell swings. The run dominates pacing, while bodyweight and KB elements compound fatigue between efforts.
Similar Workouts to CSM Adkins
If you enjoy CSM Adkins, you might also like these similar CrossFit WODs:
Freak (91% similar) - For Time
21 Thrusters (95/65 lb)
21 Pull-Ups
800 meter Run
30 Kettlebell Swings (2/1.5 pood)
30 Pull...
Daniel (91% similar) - For Time
50 Pull-Ups
400 meter Run
21 Thrusters (95/65 lb)
800 meter Run
21 Thrusters (95/65 lb)
400...
Harper (90% similar) - AMRAP in 23 minutes:
9 Chest-to-Bar Pull-Ups
15 Power Cleans (135/95 lb)
21 Air Squats
400 meter Run...
Officer Darian Jarrot (90% similar) - For time:
6 rounds:
400 meter Run
12 Sit-Ups
12 Thrusters (95/65 lb)
51 Alternating Jumping Lunges...
These WODs similar to CSM Adkins share comparable training demands, time domains, and movement patterns.
Training Profile
Attribute
Score
Explanation
Endurance
7/10
Sustained weighted running and minimal rest between sets emphasize aerobic capacity across 20–30 minutes. Expect continuous breathing work with limited opportunities to recover fully until the final run.
Stamina
8/10
High total reps across burpees, lunges, and swings require muscular endurance in legs, hips, and trunk, especially under fatigue from the weighted runs.
Strength
2/10
No maximal loads or heavy barbell work. The kettlebell is moderate and the stimulus is capacity, not peak force production.
Flexibility
2/10
Standard ranges: hip/knee flexion on lunges, hinge for swings, and burpee floor contact. No extreme mobility beyond solid basic positions and shoulder comfort for swings.
Power
5/10
Explosive hip extension on swings and pop up from burpees add a power element, but sustained pacing dilutes pure explosiveness.
Speed
4/10
Descending reps encourage faster sets, yet weighted runs and total volume prevent true sprint cycling. Efficient transitions matter more than all-out speed.
Steady, grindy engine with controlled urgency. Runs should be uncomfortable but sustainable; move directly into manageable, unbroken or near-unbroken sets of lunges and swings. Burpees are the throttle—keep them smooth, not sprinted. Aim for consistent splits across the 30-20-10 sections and finish the last 400m hard.
Insight:
Pace the first run conservatively, then lock into steady sets on burpees and swings. Break only to keep moving, not to rest.
Biggest tip: Breathe through the burpees—set a metronome rhythm and don’t deviate.
Common mistakes: Overcooking the early run, letting swing form soften under fatigue, and pausing too long between movements. Keep transitions tight.
Scaling:
Scale to: 400m run (unweighted) + 20-15-10 reps + 35/26 lb swing • 300m weighted run + 30-20-10 reps + 44/26 lb swing • 400m weighted run + 20-15-10 reps + 26/18 lb swing
