Workout Description

Why This Workout Is Hard

While each movement is relatively simple, the high volume (400 total reps) with no built-in rest creates significant cumulative fatigue. The push-ups being last is particularly challenging as upper body endurance will be compromised from the KB swings. The average athlete will need to break these into smaller sets, especially the push-ups, and the workout will likely take 20-30 minutes of sustained effort.

Benchmark Times for Jordan

• Elite: <17:00
• Advanced: 19:00-21:00
• Intermediate: 23:00-25:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Four hundred total reps across multiple movement patterns creates significant local muscular endurance demands, especially in pushing and squatting.
• Endurance (7/10): High-volume bodyweight movements combined with kettlebell swings create sustained cardiovascular demand over 15-25 minutes of continuous work.
• Speed (6/10): Quick transitions and maintaining a steady pace through high-rep sets is crucial for optimal time.
• Flexibility (4/10): Kettlebell swings require hip mobility, while full-depth squats and push-ups need moderate shoulder and hip range.
• Power (4/10): Kettlebell swings are the primary power movement, but fatigue will reduce explosive output as reps accumulate.
• Strength (3/10): Moderate kettlebell weight and bodyweight movements test strength endurance rather than maximal strength.

Movements

• Kettlebell Swing
• Sit-Up
• Air Squat
• Push-Up

Scaling Options

KB weight: Scale to 20/12kg or 16/8kg if unable to maintain powerful hip drive. Push-ups: Elevate hands on box/bench or do knee push-ups, maintaining hollow body position. Sit-ups: Sub V-ups or crunches if hip flexor strain occurs. Air squats: Reduce depth or use target/box if mobility limited. Volume: Option to reduce to 75 or 50 reps each while maintaining intensity. Consider 4 rounds of 25 each for better pacing.

Scaling Explanation

Scale if unable to perform 15+ unbroken push-ups when fresh or if KB swings cause grip failure before 25 reps. Target completion time is sub-25 minutes - scale to maintain intensity rather than grinding through. Form is priority - scale load or movement pattern if technique deteriorates significantly. Athletes should feel local muscle fatigue but maintain ability to cycle reps consistently. If time exceeds 30 minutes, volume should be reduced.

Intended Stimulus

Moderate-length glycolytic workout targeting muscular endurance and mental toughness, typically lasting 15-25 minutes. Primary focus is on maintaining consistent output across high-volume bodyweight movements and light implements. Tests local muscular endurance and ability to manage systemic fatigue.

Coach Insight

Break up the work early - consider sets of 20-25 for KB swings and sit-ups, 15-20 for air squats, and 10-15 for push-ups. Transition quickly between movements but avoid rushing to muscle failure. KB swings should be powerful and hip-driven. Common failure points are push-ups becoming singles and squats losing depth. Consider alternating between movements (25 of each, then repeat) to manage fatigue. Watch form deterioration on push-ups - break before form fails.

Benchmark Notes

This workout closely mirrors Angie (100 pull-ups, push-ups, sit-ups, air squats) but with kettlebell swings replacing pull-ups. Using Angie as our primary anchor: 1. Movement Analysis: - KB Swings (24kg): ~2 sec/rep × 100 = 200 sec base - Sit-Ups: ~1.5 sec/rep × 100 = 150 sec base - Air Squats: ~1.5 sec/rep × 100 = 150 sec base - Push-Ups: ~1.5 sec/rep × 100 = 150 sec base 2. Set Breaking Pattern: - KB Swings: Sets of 20-15-15-15-15-10-10 with 5-10 sec rest - Sit-Ups: Sets of 25-25-20-15-15 with 3-8 sec rest - Air Squats: Sets of 25-25-25-25 with 5-10 sec rest - Push-Ups: Sets of 15-15-15-15-10-10-10-10 with 5-15 sec rest 3. Fatigue Multipliers: - KB Swings to Sit-Ups: Less taxing than pull-ups to push-ups - Overall slightly faster than Angie due to KB swings vs pull-ups Angie anchor points (M/F): L10: 900-1080/960-1140 L5: 1320-1500/1440-1620 L1: 1980-2400/2160-2700 Final targets (M/F): L10: 17-19 min / 19-21 min L5: 25-27 min / 27-29 min L1: 40-45 min / 45-50 min

Modality Profile

Of the 4 movements: Sit-Up, Air Squat, and Push-Up (3 movements) are Gymnastics (bodyweight). Kettlebell Swing (1 movement) is Weightlifting. No Monostructural movements. 3/4 = 75% Gymnastics, 1/4 = 25% Weightlifting.