Workout Description

Why This Workout Is Hard

Moderate work density from 300 mixed reps (push-ups, KB swings, box jumps) plus two weighted 400 m runs. Movement complexity averages basic-to-moderate. Expected finish for capable athletes lands in the 20–30 minute domain. No special rep schemes or partner modifiers. The vest on the runs and cumulative volume push this beyond a simple triplet, but it’s not extreme.

Benchmark Times for Elmsy

• Elite: <20:00
• Advanced: 22:00-24:00
• Intermediate: 26:00-28:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total volume (300 reps) taxes pressing endurance, grip from swings, and repeated jumping capacity. Success depends on sustainable sets and controlled fatigue across many rounds.
• Endurance (7/10): Two 400 m vest runs and 10 continuous rounds keep the heart rate elevated. The workout rewards steady aerobic output more than pure sprinting, especially managing breathing during swings and box jumps.
• Speed (6/10): Fast cycling and crisp transitions matter, but the 10-round structure prevents all-out sprinting. Maintain consistent round times rather than peak bursts.
• Power (5/10): Hip drive in swings and explosive takeoffs for box jumps demand repeated moderate-power efforts without single maximal outputs.
• Flexibility (3/10): American swings require shoulder flexion and stable overhead position, and box jumps need adequate hip and ankle range, but no extreme mobility is demanded.
• Strength (2/10): No heavy lifts. The kettlebell is moderate and remaining movements are bodyweight. Max strength is not the limiter; capacity and pacing are.

Scaling Options

Scale to: 8 rounds • KB 16/12 kg + Step-Ups (24/20 in) • Elevated Push-Ups + no vest on runs

Scaling Explanation

These options preserve the movement patterns and stimulus while reducing load and impact, letting you maintain steady pacing and consistent round times without hitting muscular failure.

Intended Stimulus

A steady grind that feels aerobic but taxing. Keep round times consistent, aiming for quick but controlled sets: smooth 10 push-ups, unbroken swings where possible, deliberate box jumps with safe step-downs. The vested runs should be strong but not redlined, setting up the 10 rounds and the final kick.

Coach Insight

Pace the first run and first 3 rounds at a controlled effort—set the rhythm you can hold. Aim for equal split times per round. The one tip: manage push-ups early; break before you hit failure to protect your triceps for later rounds. Avoid jumping down off the box—step down to spare calves/Achilles. Keep kb sets close to unbroken and minimize chalk breaks.

Benchmark Notes

Use these finish-time tiers to gauge pacing and scaling. If you’re near the cap, reduce volume or load. Intermediate athletes should land around 26–29 minutes. Advanced athletes aim for 20–24 minutes. Elite performances dip near 20 minutes with tight transitions and limited breaks.

Modality Profile

Most of the work comes from bodyweight gymnastics (push-ups and box jumps). Weightlifting is the kettlebell swing volume. Monostructural cardio is the two 400 m weighted runs. Estimated by time spent: majority on box jumps/push-ups, then swings, with running making up the remainder.

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