Workout Description

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: <18:00
• Advanced: 19:30-21:00
• Intermediate: 22:30-24:00
• Beginner: >38:00

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

• Lateral Burpee
• Weighted Run
• Russian Kettlebell Swing
• Alternating Reverse Lunge

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.

Benchmark Notes

Use these finish-time targets to gauge pacing and scaling. Beginners may need close to 35–40 minutes, while advanced athletes can push under 20. If you’re trending over your tier, reduce loading or reps so you stay moving and maintain the intended effort.

Modality Profile

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...
• Pull-Press-Pedal-Squat (90% similar) - AMRAP in 24 minutes 3 Muscle-Ups 6 Kettlebell Thrusters (53/35 lb) 9 Box Jumps (24/20 in) 12 Sumo De...
• Rosenbloom (89% similar) - AMRAP in 28 minutes Buy-in: 1,971 meter Row Then, AMRAP of: 2 Thrusters (115/95 lb) 9 Burpee Box Ju...
• Matt B. (89% similar) - For time, 5 rounds: 5 Burpees 10 Chest-to-Bar Pull-Ups 20 Wall Ball Shots (20/14 lb to 10/9 ft) 30 P...
• Quarterfinals 22.3 (89% similar) - For Time 8 Wall Ball Shots (20/14 lb) 4 Shuttle Runs 1 Rope Climb 16 Wall Ball Shots (20/14 lb) 8 Sh...

These WODs similar to CSM Adkins share comparable training demands, time domains, and movement patterns.