Workout Description

Why This Workout Is Medium

A mostly bodyweight triplet with light kettlebell swings finishes in the 8–12 minute range for most. Density is moderate because 144 of 189 reps are bodyweight, while movement complexity averages out to moderate (burpee elevates it). The classic 21-15-9 structure slightly lowers difficulty (×0.95 modifier). Overall stress is high but not overwhelming, landing squarely in the Medium category.

Benchmark Times for Donkey Kong

• Elite: <7:00
• Advanced: 7:45-8:30
• Intermediate: 9:30-11:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep volume across four movements (189 total reps) challenges local muscular endurance in hips, posterior chain, and trunk. Most athletes succeed by managing short breaks and consistent cadence.
• Speed (7/10): Fast cycle rates and tight transitions define success. The best times come from smooth, quick reps with minimal pauses between movements and stations.
• Endurance (6/10): Sustained mixed-modal effort in the 8–12 minute range taxes the aerobic system without being a long grinder. Heart rate stays high with minimal rest and continuous movement across stations.
• Power (6/10): Explosiveness matters in box jumps and aggressive hip extension on swings. Burpee pop-ups demand repeated power output, especially in the opening 21s.
• Flexibility (3/10): Requires adequate hip, ankle, and shoulder range for safe swings, lunges, and box jumps. Mobility demands are present but not extreme for most athletes.
• Strength (2/10): External loading is light (single kettlebell), and no maximal strength is tested. Emphasis is on cycling capacity and positions rather than heavy force production.

Movements

• Lunge
• Kettlebell Swing
• Burpee
• Box Jump

Scaling Options

Scale to: 21-15-9 with KB 20/12 kg, box 20/16 in, 6 lunges • 18-12-6, KB 16/12 kg, step-ups, 4 lunges • 12-9-6, KB 12/8 kg, low box or step-ups, 4 lunges

Scaling Explanation

These options reduce load, height, and reps to preserve a fast, continuous stimulus while keeping movement quality high and transitions quick.

Intended Stimulus

Fast and intense with controlled breathing. Aim for steady burpees, unbroken or two quick sets on swings, and rhythmic box jumps with safe step-downs. Lunges are a short buy-out after each movement—keep them crisp and immediate. You should feel breathy, legs and hips pumped, but never so gassed that you’re forced into long breaks.

Coach Insight

Pace the 21s to avoid redlining—use a smooth burpee cadence and plan one quick break on swings if needed. Keep transitions short. One tip: control your breathing leaving the burpees so you can grip-and-go on the swings. Avoid rebounding box jumps if you’re fatigued. Step down. Don’t over-extend the low back on swings—drive with hips and keep the bell high and close.

Benchmark Notes

These times reflect a fast but sustainable push through 21-15-9 with brief breaks. Intermediate athletes should finish around 10–12 minutes; advanced aim for sub-9; elites under 7–8. Use unbroken swings, controlled box jump rhythm, and steady burpees to meet your target.

Modality Profile

The workout is predominantly gymnastics: burpees, box jumps, and lunges total 144 reps (~76%). Kettlebell swings contribute 45 reps (~24%) to the weightlifting component. There is no monostructural element. Expect bodyweight conditioning to dominate, with a secondary posterior-chain demand from the kettlebell.

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