Workout Description

Why This Workout Is Hard

Evans is a long chipper with high-skill gymnastics and heavy grip demands. The density is moderate due to the large total volume and one loaded movement, but the 30+ minute time domain and inclusion of toes-to-bar and rope climbs sharply increase difficulty. Fatigue compounds across pushing, core, and pulling, making pacing and grip management crucial for completion within a typical class time cap.

Benchmark Times for Evans

• Elite: <16:00
• Advanced: 19:00-22:00
• Intermediate: 26:00-35:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume pressing, hip extension, and core work demand repeated submaximal efforts under fatigue. Success hinges on consistent small sets, quick breaks, and avoiding failure in push-ups and toes-to-bar.
• Power (5/10): Kettlebell swings and rope climbs benefit from powerful hip extension, but the workout emphasizes repeated submaximal output rather than peak explosiveness.
• Endurance (4/10): No monostructural work, but the long duration elevates heart rate steadily. Breathing stays controlled while grip and midline limit pace more than pure cardio, producing a sustained aerobic feel rather than a sprint.
• Speed (4/10): Fast cycle rates help, yet failure risk and grip fatigue force measured pacing. Efficient transitions and tight rest intervals matter more than all-out speed.
• Strength (3/10): Minimal max-strength requirement. The kettlebell load is moderate and the rest is bodyweight; capacity is built more through repeatability than heavy lifting.
• Flexibility (3/10): Toes-to-bar require hamstring flexibility and shoulder overhead mobility; rope climbs need shoulder range for efficient locking and reaching, though demands aren’t extreme for most athletes.

Movements

• Push-Up
• Kettlebell Swing
• Toe-to-Bar
• Rope Climb

Scaling Options

Scale to: 80 Push-Ups, 80 Kettlebell Swings (16/12 kg), 80 Hanging Knee Raise, 60 ft Rope Climb or 15 Seated Rope Pulls • 100 Elevated Push-Ups (bar at chest), 100 Swings (16/12 kg), 100 Knee-to-Elbow, 80 ft Rope Climb • 75 Push-Ups, 100 Swings (24/16 kg), 75 Toes-to-Bar, 80 ft Rope Climb

Scaling Explanation

These options reduce volume, skill, and/or load to preserve the grindy, grip-intensive stimulus while allowing continuous movement and completion within the time cap.

Intended Stimulus

A steady, grinding chipper that taxes grip, core, and pressing stamina. You should break early and often to avoid failure, especially on push-ups and toes-to-bar. Keep transitions short, maintain breathing rhythm, and stay consistent with smart sets to finish within the cap while minimizing long rests from blown-out grip or shoulders.

Coach Insight

Pace the push-ups conservatively (e.g., 10s from the start) and keep rest under 10 seconds. Manage your grip—alternate hook and overhand on swings and shake out between sets. The one tip: Break before you need to. Avoid first-set heroics that trigger failure later. Common mistakes: Big early sets, sloppy kip on toes-to-bar, and rushing rope climbs without solid foot clamps, all of which spike rest times.

Benchmark Notes

Times reflect nine ability levels from beginner to elite. If you’re near L5, expect around 35 minutes; faster athletes break sets early and manage grip well. Use these ranges to choose appropriate scaling so you move continuously and finish within the class time cap without long, failure-prone rest periods.

Modality Profile

Three of four movements are gymnastics—push-ups, toes-to-bar, and rope climbs—driving most of the time and fatigue. Kettlebell swings are the sole weightlifting element. There is no monostructural component; the stimulus comes from sustained gymnastics capacity, core endurance, and grip, with a smaller contribution from loaded hip extension.

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