Workout Description

Why This Workout Is Hard

While individual elements are moderate (KB swings, box jumps, etc.), the combination of 23 reps across 7 movements with no built-in rest creates significant cumulative fatigue. The high-rep kettlebell and dumbbell work taxes grip endurance, while consecutive leg-dominant movements (box jumps, goblet squats) compound lower body fatigue. The 3-minute plank finish adds a brutal core endurance test when already fatigued. Most athletes will need to break sets frequently.

Benchmark Times for Greg Alia

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): 92 reps per round of varied movements tests local muscular endurance in legs, core, and posterior chain. Extended plank hold demands significant core stamina.
• Endurance (7/10): High volume of mixed movements across 4 rounds with no prescribed rest creates significant cardiovascular demand. The plank finish extends the aerobic challenge.
• Speed (7/10): Quick transitions between movements and fast cycling of double-unders are crucial for good times. High rep scheme demands efficient movement.
• Power (6/10): Box jumps, kettlebell swings, and dumbbell snatches are explosive movements, though moderate loads keep this sub-maximal.
• Flexibility (5/10): KB swings and DB snatches require good hip mobility. Box jumps and goblet squats demand ankle/hip flexibility.
• Strength (4/10): Moderate loads in kettlebell swings, dumbbell snatches, and goblet squats challenge strength endurance but aren't maximal loads.

Movements

• Medicine Ball Clean
• Sit-Up
• Goblet Squat
• Dumbbell Snatch
• Russian Kettlebell Swing
• Plank
• Box Jump
• Double-Under

Scaling Options

KB Swings: Scale to 35/26lb (1/0.75 pood) or American swings Box Jumps: Reduce to 20/16" or step-ups Sit-Ups: Sub V-ups or crunches if neck strain DB Snatches: Reduce to 25/15lb or power snatch only Goblet Squats: Scale to 35/26lb (1/0.75 pood) Double-Unders: Sub 46 singles or 23 alternating jumps MB Cleans: Scale to 14/10lb Plank: Reduce to 120 seconds or break into 30-second segments

Scaling Explanation

Scale if unable to maintain consistent movement standards past round 2, or if any single movement takes more than 90 seconds to complete. Target completion time is 15-25 minutes. Prioritize full range of motion and proper mechanics over speed. Scale load if form deteriorates or if unable to complete at least 8-10 unbroken reps when fresh. The workout should feel challenging but manageable - aim for 7/10 perceived effort throughout.

Intended Stimulus

Moderate-length glycolytic workout (15-25 minutes) with oxidative system contribution. Primary challenge is maintaining consistent output across varied movements while managing cumulative fatigue. The workout tests both power endurance and local muscular endurance, particularly in the posterior chain and core.

Coach Insight

Break up sets early - consider 12/11 or 8/8/7 rep schemes. Quick transitions between movements are key, but avoid rushing at expense of form. For KB swings, focus on hip drive and maintain Russian swing height (eye level). On box jumps, step down to conserve energy. DB snatches should alternate arms every 5-7 reps. Double-unders can be done in smaller sets (12/11 or three sets of 8) to maintain rhythm. The plank hold at the end requires strategic rest during the workout - don't redline on round 4.

Benchmark Notes

Analysis based on Helen and Annie benchmarks due to similar movement patterns and volume: 1. Per round breakdown (23 reps each): - KB Swings: 1.5s/rep = 35s - Box Jumps: 2s/rep = 46s - Sit-ups: 1.5s/rep = 35s - DB Snatches: 2.5s/rep = 58s - Goblet Squats: 2s/rep = 46s - Double-Unders: 0.5s/rep = 12s - MB Cleans: 2s/rep = 46s Base round time: ~278s Fatigue multipliers: - Round 1: 1.0x = 278s - Round 2: 1.1x = 306s - Round 3: 1.2x = 334s - Round 4: 1.3x = 361s Transitions between movements: ~8s x 6 per round = 48s/round Total workout time before plank: 278 + 306 + 334 + 361 + (48 x 4) = 1471s base time Add 186s plank = 1657s total Compared to Helen (7:30-8:30 elite) and Annie (5:00-6:00 elite), this workout has ~2x the volume plus plank hold. Scaling proportionally puts elite times around 14:00-16:00. Final targets (M/F): L10: 14:00/16:00 L5: 20:00/22:00 L1: 30:00/32:00

Modality Profile

Of 8 total movements: GYMNASTICS (3): Box Jump, Sit-Up, Plank Hold; MONOSTRUCTURAL (1): Double-Under; WEIGHTLIFTING (4): Russian KB Swing, DB Snatch, Goblet Squat, Medicine Ball Clean. Rounded to nearest 10%: 37.5% G → 40%, 12.5% M → 10%, 50% W → 50%

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