Workout Description

Why This Workout Is Hard

Twenty minutes of cyclical work with moderate loading and simple movements creates sustained fatigue. The barbell push press encourages fast cycling, kettlebell swings tax hips/grip, and box jumps drive heart rate. Skill requirements are low, but cumulative volume (300+ reps for many) and pacing demands elevate difficulty.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Repetitive pressing, hip extension, and jumping accumulate high total reps, demanding muscular endurance in shoulders, posterior chain, and calves while resisting fatigue across many small, fast sets.
• Endurance (6/10): A 20-minute continuous effort challenges the aerobic system. Athletes must maintain a steady heart rate and breathing pattern while moving almost nonstop with minimal rest between movements and rounds.
• Power (6/10): Leg drive in the push press, explosive hip extension in swings, and dynamic box jumps emphasize repeated bursts of power, tempered by pacing over a longer time domain.
• Speed (5/10): Efficiency comes from brisk cycling and fast transitions. Athletes who keep sets unbroken and minimize chalk/walk breaks sustain a moderate-high cadence throughout.
• Strength (3/10): Loads are moderate and intended for unbroken or quick sets. Absolute strength is not the limiter; capacity to repeatedly move submaximal weight under fatigue is the focus.
• Flexibility (2/10): Basic mobility requirements: safe overhead position for push press, shoulder flexion for swings, and hip/knee mechanics for box jumps. No extreme ranges but solid positions matter for efficiency.

Scaling Options

Scale to: 10 Push Press (95/65 lb), 10 KB Swings (44/26 lb), 10 Box Jumps/Step-Ups (24/20 in) • 10 Push Press (75/55 lb), 10 KB Swings (35/18 lb), 10 Step-Ups (20/16 in) • 8-8-8 reps at loads you can keep unbroken for 20 minutes

Scaling Explanation

These options preserve the triplet, time domain, and unbroken-set intent by adjusting loading, height, and/or reps so athletes keep moving with minimal rest and consistent round times.

Intended Stimulus

A sustained, breathing-heavy pace that feels tough but controllable from the start. Aim for unbroken sets or quick 5-5 splits on the press, smooth swings, and steady box jumps. Keep transitions short, settle into repeatable round times, and push the last five minutes if you’ve paced well.

Coach Insight

Start at a pace you can hold for 15 minutes, then squeeze in a slight negative split to finish. Think short transitions and consistent breathing. Big tip: Keep push presses unbroken—use legs aggressively to save shoulders. Avoid crashing on box jumps, over-chalking, and letting the KB swing drift forward. Stay tight and efficient.

Benchmark Notes

Most athletes should aim to keep rounds near 1:30–2:00 each. Hitting 10 rounds is solid, while elite athletes can push 12–14 by keeping transitions short and sets unbroken. Use these levels to select loads that let you sustain pace without long rest.

Modality Profile

Two of the three movements use external load (barbell push press and kettlebell swing), making weightlifting dominant. Box jumps are bodyweight (gymnastics). No pure monostructural element is present, though the steady rhythm creates a cardio feel through continuous mixed-modal work.

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