Workout Description
For Time
60-50-40-30-20 Russian Kettlebell Swings (30/20 kg)
30-25-20-15-10 Burpees
Why This Workout Is Hard
While the individual elements (KB swings and burpees) are basic movements with moderate loads, the high total volume (200 KB swings, 100 burpees) and descending rep scheme creates significant metabolic fatigue. The continuous nature without built-in rest periods means athletes must self-pace carefully. The combination of hip-dominant KB swings immediately followed by full-body burpees particularly challenges the posterior chain and cardiovascular system.
Benchmark Times for Foreign Legion
- Elite: <6:00
- Advanced: 7:00-8:00
- Intermediate: 9:00-10:00
- Beginner: >18:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Total volume of 200 kettlebell swings and 100 burpees challenges local muscular endurance in posterior chain, shoulders, and full body.
- Endurance (8/10): High-volume descending rep scheme with two metabolically demanding movements creates significant cardiovascular strain over an extended period, especially with the burpees.
- Speed (7/10): Quick transitions and fast cycling of movements is crucial for good times, especially during earlier rounds with higher reps.
- Power (6/10): Kettlebell swings are inherently a power movement, though fatigue will impact explosive output as volume accumulates.
- Flexibility (5/10): Kettlebell swings demand hip hinge mobility, while burpees require decent shoulder and hip flexibility for efficient movement.
- Strength (4/10): Moderate load kettlebell swings require some strength, but focus is more on endurance than maximal force production.
Movements
- Russian Kettlebell Swing
- Burpee
Scaling Options
Kettlebell weight: Scale to 24/16kg or 20/12kg based on experience. Movement substitutions: Single-arm dumbbell swings, deadlift high-pulls, or sumo deadlift high-pulls. For burpees, step-out variation or eliminate push-up portion. Volume modifications: 40-30-20-10 swings with 20-15-10-5 burpees. Can also cap time at 25 minutes and record total work completed.
Scaling Explanation
Scale if unable to perform 20+ unbroken KB swings with good form or if burpees take longer than 3-4 seconds each. Priority is maintaining power output in swings and steady movement in burpees. Target completion time is 12-20 minutes - if projected beyond this, reduce volume or load. Athletes should be able to maintain consistent work rate throughout; excessive breaks indicate need for scaling.
Intended Stimulus
Moderate-length glycolytic workout (12-20 minutes) with oxidative system contribution. Primary focus is metabolic conditioning and posterior chain endurance. The descending rep scheme creates a sustained but manageable intensity, with kettlebell swings challenging hip power and grip endurance while burpees tax full-body conditioning.
Coach Insight
Break kettlebell swings into sets of 15-20 early on to preserve grip strength. For burpees, aim for consistent 5-7 rep sets with minimal rest. Key technique points: maintain neutral spine on swings, don't let kettlebell pull you forward, snap hips aggressively. Common mistakes include rushing early sets, excessive rest between movements, and letting swing form deteriorate. Consider breaking swings as: 60 (20-20-20), 50 (15-15-20), 40 (15-15-10), 30 (15-15), 20 unbroken.
Benchmark Notes
This workout is structurally similar to Annie (50-40-30-20-10 double-unders + sit-ups) but with higher intensity movements. Using Annie's anchor points as a base:
Russian KB Swings (30kg/20kg):
- Fresh pace: 1.5-2 sec/rep
- Total reps: 200
- Fatigue multiplier: 1.0x, 1.1x, 1.2x, 1.3x, 1.4x for each descending set
Burpees:
- Fresh pace: 3-4 sec/rep
- Total reps: 100
- Fatigue multiplier: 1.1x, 1.2x, 1.3x, 1.4x, 1.5x
Breakdown for elite (L10) male:
60 KB: 120s + 30 burpees: 100s = 220s
50 KB: 110s + 25 burpees: 90s = 200s
40 KB: 100s + 20 burpees: 80s = 180s
30 KB: 80s + 15 burpees: 65s = 145s
20 KB: 60s + 10 burpees: 45s = 105s
Transitions: ~10s between rounds = 40s
Total L10 target: ~360s (6:00)
Compared to Annie anchor (L10: 300-360s), this should be slightly slower due to:
1. Higher intensity movements
2. Heavier loading
3. More total work volume
L5 (median): ~600s (10:00)
L1 (scaled): ~1080s (18:00)
Female times adjusted +20% due to relative loading intensity difference.
Modality Profile
Burpee is a gymnastics (bodyweight) movement, while Russian Kettlebell Swing is a weightlifting movement using external load. With two movements split across two modalities, this results in a 50/50 split between G and W.
