Workout Description
For time:
80 Air Squats
40 Kettlebell Swings (53/35 lb, American)
20 Pull-Ups
64 Air Squats
32 Kettlebell Swings (53/35 lb, American)
16 Pull-Ups
50 Air Squats
25 Kettlebell Swings (53/35 lb, American)
12 Pull-Ups
32 Air Squats
16 Kettlebell Swings (53/35 lb, American)
8 Pull-Ups
16 Air Squats
8 Kettlebell Swings (53/35 lb, American)
4 Pull-Ups
8 Air Squats
4 Kettlebell Swings (53/35 lb, American)
2 Pull-Ups
Why This Workout Is Hard
High total volume (250 air squats, 125 kettlebell swings, 62 pull-ups) with a moderate load (53/35 lb) and decreasing ladder structure drives sustained muscular endurance and grip fatigue. Movement complexity is moderate, but the cumulative reps and minimal rest push athletes into a long, grinding effort that typically lasts 18–30 minutes for competent CrossFitters.
Benchmark Times for Jonesworthy
- Elite: <17:00
- Advanced: 20:00-22:00
- Intermediate: 24:00-26:00
- Beginner: >35:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Large, repeating sets accumulate high local fatigue in legs, posterior chain, and grip, demanding consistent muscular endurance.
- Endurance (6/10): Sustained effort over 18–30 minutes with minimal built-in rest taxes aerobic capacity and breathing under continued movement.
- Speed (5/10): Transitions are quick and sets can be cycled briskly, but total volume limits true sprinting.
- Power (4/10): Swings benefit from hip snap, but the workout rewards sustainable pacing over peak explosiveness.
- Strength (2/10): No heavy loading; kettlebell is moderate and movements are submaximal strength demands.
- Flexibility (2/10): Basic ROM with overhead position on swings; mobility helps, but no extreme positions are required.
Scaling Options
Scale to: Lighter KB (35/26 lb or 26/18 lb) • Banded pull-ups or ring rows (same rep scheme) • Reduce volume to 60-30-15, 48-24-12, 32-16-8, 16-8-4, 8-4-2
Scaling Explanation
Adjusting load, pulling difficulty, and total reps preserves the triplet pacing and stamina stimulus while matching your current strength and skill.
Intended Stimulus
A steady, grinding triplet that stays aerobic while building serious leg and grip stamina. You should move continuously, breaking sets before you hit failure. Breathing stays controlled; heart rate is high but manageable. Aim for smooth transitions and short, planned breaks to keep the clock running without long pauses.
Coach Insight
Open fast-but-sustainable: submaximal sets with quick rests. For swings and pull-ups, stop 2–3 reps shy of failure so you can get right back on.
One tip: Pre-plan your breaks. If you decide on 10-10-10-10 swings and 5-5-5-5 pull-ups, stick to it.
Avoid death sets early, overextending the back on swings, and letting grip dictate long, unplanned rests.
Benchmark Notes
Times represent total workout completion. L1 is a newer athlete finishing near the cap; L5 is an intermediate around 26 minutes; L9 is an elite competitor under 17 minutes. Use these to choose a pace and scale options that let you move steadily without long, frequent breaks.
Modality Profile
Two of the three movements are gymnastics (air squats, pull-ups), which dominate total reps and time. The kettlebell swing adds weightlifting volume with a moderate load. There is no monostructural cardio segment, so the stimulus is primarily bodyweight plus KB work performed continuously.
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