Workout Description

Why This Workout Is Medium

Large bodyweight volume and 80 burpees create sustained fatigue, but movements are basic-to-moderate skill and the only external load is a standard kettlebell swing. Most athletes will live in a steady, aerobic grind for 20–30 minutes. The lack of heavy loading and high-skill gymnastics keeps the overall challenge in the medium range.

Benchmark Times for Fat Amy

• Elite: <16:00
• Advanced: 17:30-19:00
• Intermediate: 21:00-23:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps across squats, burpees, sit-ups, and lunges demand muscular endurance in legs, core, and shoulders. Success hinges on steady sets, clean positions, and minimizing unnecessary breaks.
• Endurance (6/10): Expect a sustained, steady engine effort for 20–30 minutes with limited opportunities to rest. Heart rate stays elevated but not maximal, rewarding athletes who can breathe and move continuously across many simple movements.
• Power (4/10): Burpees and kettlebell swings include hip-driven explosiveness, but the overall workout favors sustainable pacing over maximal power output or sprint efforts.
• Speed (4/10): It’s about consistent cadence and crisp transitions rather than all-out speed. Faster athletes maintain quick but sustainable cycling while keeping movement quality high under fatigue.
• Flexibility (3/10): Requires full-depth squats, hip extension on swings, and stable lunge positions. Mobility demands are basic and accessible, but good range of motion improves efficiency and reduces fatigue.
• Strength (2/10): No heavy barbells or maximal lifts. The only external load is a standard kettlebell swing, which challenges grip and posterior chain endurance more than absolute strength.

Scaling Options

Scale to: Reduce burpees to 6 each • KB 35/26 lb or Russian swings to eye level • 30/20/15/10/5 rep scheme (mirror back up) instead of 50/40/30/20/10

Scaling Explanation

These options lower total volume and loading while preserving the chipper structure, movement patterning, and steady aerobic stimulus so athletes maintain intent and finish near the time cap.

Intended Stimulus

A steady grind. Move continuously with controlled breathing, keeping sets unbroken or in big chunks. It should feel like sustained cardio with high muscular endurance in legs and core. Avoid redlining early; keep transitions tight and minimize wasted movement. Finish with a strong push on the closing sit-ups and squats.

Coach Insight

Pace the burpees. Keep a smooth, repeatable cadence you can hold through all 80. Break squats and sit-ups only to preserve form. For swings, choose sets you can maintain unbroken on both 20s. One tip: Lock in a breathing rhythm early and keep transitions under five seconds. Avoid sprinting the opening 50 squats and blowing up your legs before the first burpees.

Benchmark Notes

These times represent finish-time targets from beginner to elite. If you’re newer, aim to beat the 30-minute cap or get as close as possible. Intermediate athletes should target 21–25 minutes. Advanced athletes push under 19 minutes, with elites flirting around 16 minutes by minimizing breaks and transitions.

Modality Profile

Most of the work is bodyweight gymnastics: air squats, burpees, sit-ups, lunges, and a short bear crawl. The only external load is the kettlebell swing, which occupies a smaller share of total time. There’s no dedicated monostructural element like running, rowing, biking, or jump rope.

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