Workout Description

Why This Workout Is Hard

Three fast 400 m runs and 90 light-but-ballistic reps create a high work density once running volume is accounted for. Expect 10–12 minutes for most, with moderate movement complexity (run basic; KB swing and wall ball moderate). The 21-15-9 structure encourages unbroken sets but slightly reduces difficulty (modifier ×0.95). Net result: a demanding, sustained sprint for time in the Hard range.

Benchmark Times for Dale Jaynes

• Elite: <7:30
• Advanced: 8:30-9:30
• Intermediate: 10:30-11:30
• Beginner: >17:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Sets of 21-15-9 KB swings and wall balls challenge repeatability and breathing under fatigue; most athletes aim for large sets with minimal rest.
• Speed (7/10): Fast transitions, purposeful running, and quick, consistent cycling of light reps determine final time.
• Endurance (6/10): Three 400 m runs drive aerobic demand. Pacing the runs while minimizing downtime between movements taxes the engine without becoming a long, grinding effort.
• Power (6/10): Ballistic hip extension and wall ball throws reward crisp, explosive reps, especially when cycling unbroken sets.
• Flexibility (3/10): Requires solid squat depth, thoracic extension, and overhead position for wall balls; KB swings demand safe hip hinge, but mobility demands are moderate.
• Strength (2/10): Loads are light and cyclic; this tests capacity and control more than maximum force production.

Movements

• Run
• Kettlebell Swing
• Wall Ball Shot

Scaling Options

Scale to: 300 m run • KB 16/12 kg and WB 14/10 lb • Reps 15-12-9

Scaling Explanation

These adjustments preserve the sprinty, unbroken feel while matching athlete capacity so intensity stays high and movement quality remains consistent.

Intended Stimulus

Fast and intense. Hold a strong but sustainable 400 m pace, then attack big sets on swings and wall balls with short transitions. Breathing should be heavy, legs and grip should burn, but reps stay mostly unbroken. Aim to finish in the 8–12 minute window without ever truly stopping.

Coach Insight

Pace the first 400 m just under your mile pace; then commit to unbroken sets if safe. Keep transitions under five seconds. The one tip: park the KB and ball exactly where you’ll start your next set—zero wandering. Avoid redlining on the first run, soft lockouts on swings, and lazy wall ball targets that cause no-reps.

Benchmark Notes

Times reflect a wide ability range: beginners may need up to 17 minutes, while elites can finish near 7:30. Hit a smooth run pace and keep KB swings and wall balls mostly unbroken to land in the middle tiers. Faster transitions push you into advanced times.

Modality Profile

Monostructural work is 1200 m of running, typically ~45–50% of total time. The kettlebell swings and wall balls dominate the remaining time as light, cyclical weightlifting. No pure gymnastics elements appear, keeping the focus on cardio plus light external loading.

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