Workout Description
6 Rounds For Time
60 Double-Unders
30 Kettlebell Swings (1.5/1 pood)
15 Burpees
Why This Workout Is Hard
High total volume (630 reps) with advanced rope work and burpees drives fatigue, but the external load is light-to-moderate (53/35 lb KB). Using the framework: density maps low (long duration), complexity averages to moderate-high (DU and burpees), and time domain is 30+ minutes. No modifiers apply. Net score lands solidly in Hard—taxing conditioning with steady, repeatable efforts.
Benchmark Times for Dork
- Elite: <23:00
- Advanced: 26:00-28:00
- Intermediate: 30:00-32:00
- Beginner: >42:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Large rep counts (630 total) require repeatable contractions, especially shoulders, hips, and core through swings and double-unders.
- Endurance (7/10): Sustained breathing and heart-rate demand across 25–40 minutes with minimal true rest. Jump rope and burpees keep the engine running steadily for long intervals.
- Speed (6/10): Faster, efficient cycle rates matter, but success hinges on sustaining turnover across six rounds without redlining early.
- Power (5/10): Explosive hip extension in swings and quick jump-rope rebound reward power, though the long duration tempers maximal explosiveness.
- Strength (2/10): No heavy lifts; the kettlebell is light-to-moderate. Strength limits won’t be the primary bottleneck for most athletes.
- Flexibility (2/10): Basic range of motion: full hip extension overhead on swings and sound burpee positions; mobility helps but isn’t a limiter.
Movements
- Kettlebell Swing
- Burpee
- Double-Under
Scaling Options
Scale to: 40 Double-Unders or 100 Single-Unders • Kettlebell 44/26 lb or 35/26 lb • 5 rounds instead of 6
Scaling Explanation
These options preserve the triplet’s aerobic grind and grip challenge while right-sizing skill, load, and total volume so you can keep consistent round times and the intended stimulus.
Intended Stimulus
A sustained grind with steady, repeatable rounds. Breathing should be high but controlled, never fully redlined. Aim for unbroken swings, smooth double-unders, and consistent burpee pacing. Transitions should be quick but deliberate so you can hold the same round time from start to finish without falling off.
Coach Insight
Pace round one like it’s round three. Cap burpee pace and protect your grip so swings stay unbroken. Count breaths between transitions, not seconds. The one thing: lock in unbroken swings every round—this anchors your time. Common mistakes: sprinting early DUs, overgripping the bell, and resting too long before burpees.
Benchmark Notes
These finish-time targets cover beginner through elite. If you’re beyond 40 minutes, reduce reps or scale movements. Mid-pack athletes should aim near 32 minutes, while advanced push toward sub-28. Use the time cap to maintain intensity rather than grinding past good movement quality.
Modality Profile
Burpees contribute the gymnastics component (~30%). Double-unders are monostructural and occupy a large chunk of time (~35%). Kettlebell swings add the loaded element (~35%). The mix keeps the heart rate elevated while shifting the local muscular fatigue from shoulders and grip to hips and calves.
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