Workout Description

Why This Workout Is Hard

While individual elements are moderate (light-moderate loads, basic movements), the 28-minute duration with only 2-minute rest intervals creates significant cumulative fatigue. The combination of full-body movements (burpees+box jumps, thrusters) early in each round taxes both cardio and muscular endurance. The 2-minute work intervals force a sustained pace that prevents full recovery, making each subsequent round increasingly challenging.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): The 28-minute duration with only brief rest periods creates significant cardiovascular demand. Two-minute intervals push aerobic capacity while allowing just enough recovery to maintain intensity.
• Stamina (7/10): Multiple two-minute intervals of compound movements challenge local muscular endurance, particularly in legs and shoulders through thrusters and box jumps.
• Speed (7/10): Quick transitions between movements and fast cycling of reps within two-minute windows is crucial for maximizing work output.
• Power (6/10): Box jumps and thrusters are explosive movements, while kettlebell swings also demand power production. Two-minute intervals allow sustained power output.
• Flexibility (5/10): Thrusters demand good mobility in ankles, hips, and shoulders. Box jumps and kettlebell swings also require decent range of motion.
• Strength (4/10): Moderate loads in thrusters and kettlebell swings require some strength, but the focus is more on sustained output than maximal force.

Movements

• Burpee Box Jump
• Thruster
• Sit-Up
• Kettlebell Swing

Scaling Options

Burpee Box Jumps: Reduce height to 20/16" or step-ups. Add box step-downs for safety. Thrusters: Drop to 45/35 lbs or use dumbbell thrusters. Focus on full range of motion. Sit-Ups: Sub V-ups, crunches, or seated tucks if needed. KB Swings: Reduce weight to 26/18 lbs, maintain hip hinge. Time Domain: Can reduce to 4 rounds (20 mins total) for beginners.

Scaling Explanation

Scale if you cannot maintain proper form for at least 45 seconds in any movement during a 2-minute interval. Priority is maintaining consistent work rate across all rounds while keeping good mechanics. Athletes should be able to speak in short phrases during work intervals - if completely breathless, scale intensity down. Target is completing 12-15 burpee box jumps, 10-12 thrusters, 20-25 sit-ups, or 20-25 KB swings per interval. Rest periods should allow enough recovery to maintain these targets.

Intended Stimulus

Moderate-intensity interval workout targeting oxidative and glycolytic energy systems over 28 minutes. Each 2-minute work interval challenges local muscular endurance and power output, while 2-minute rest periods allow partial recovery. Primary challenge is maintaining consistent output across multiple rounds while managing fatigue.

Coach Insight

Pace each 2-minute interval at 80-85% effort - you should finish each interval feeling challenged but not completely gassed. For burpee box jumps, focus on smooth transitions and step-down for safety. On thrusters, break sets before form deteriorates (sets of 5-7 recommended). Keep sit-ups controlled but continuous. For KB swings, maintain powerful hip drive but don't rush between reps. Use rest periods fully - stand up, breathe, and reset mentally. Aim for consistent rep counts across rounds.

Benchmark Notes

This is a 28-minute AMRAP with 4 x 2-minute work intervals plus rest. Analysis by movement: Burpee Box Jumps (24/20"): - Fresh pace: 8-10 reps/min elite, 6-8 reps/min intermediate - 2 min window allows 16-20 reps elite, 12-16 intermediate Thrusters (65/45 lb): - Lighter than Fran (95/65) but similar movement - Fresh pace: 15-18 reps/min elite, 10-12 reps/min intermediate - 2 min window allows 30-36 reps elite, 20-24 intermediate Sit-Ups: - Reference Annie benchmark (contains high-rep sit-ups) - Fresh pace: 25-30 reps/min elite, 20-25 intermediate - 2 min window allows 50-60 reps elite, 40-50 intermediate KB Swings (35/26 lb): - Reference Helen benchmark (21 KB swings/round) - Fresh pace: 20-25 reps/min elite, 15-20 intermediate - 2 min window allows 40-50 reps elite, 30-40 intermediate The 2-min rest between rounds allows for good recovery. Expect 4 full rounds plus partial 5th round for elite athletes. Total rep targets for 28 minutes: L10 (Elite): 360-400 reps L5 (Intermediate): 240-260 reps L1 (Beginner): 120-140 reps Female levels adjusted 10-15% lower due to loading differences in box jumps, thrusters, and KB swings.

Modality Profile

Of the 4 movements: Burpee Box Jump and Sit-Up are gymnastics (G), while Thruster and Kettlebell Swing are weightlifting (W). With 2 movements in each category and no monostructural movements, this creates a 50/50 G/W split.