Workout Description

Why This Workout Is Hard

The 275/205 deadlift is substantial and must be performed 4 times, while the high-rep kettlebell swings (25) create cumulative hip fatigue. Box jumps and burpees add metabolic stress and require coordination under fatigue. The continuous nature (no programmed rest) combined with the heavy deadlift creates a challenging work-to-rest ratio. Most athletes will need 12-15 minutes, making this a significant test of strength-endurance.

Benchmark Times for K9 Chucky

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume kettlebell swings and repeated box jumps challenge muscular endurance, particularly in posterior chain and legs across multiple rounds.
• Endurance (7/10): Four rounds of high-rep compound movements with minimal rest creates significant cardiovascular demand, especially with the burpees and box jumps combination.
• Power (7/10): Box jumps are explosive, kettlebell swings require hip power, and even burpees demand power output when performed quickly.
• Strength (6/10): Heavy deadlifts at 275/205 require significant strength, though rep scheme keeps it from maximal. KB swings add additional strength demand.
• Speed (6/10): Quick transitions between movements and fast cycling of box jumps and burpees are crucial for good times.
• Flexibility (4/10): Deadlifts and kettlebell swings require decent hip mobility, while box jumps and burpees need basic movement competency.

Movements

• Deadlift
• Kettlebell Swing
• Box Jump
• Burpee

Scaling Options

Deadlift: Reduce to 185/135 lb or 60-70% of 1RM. KB swings: Scale to 35/26 lb or Russian style (eye level). Box jumps: Reduce height to 20/16 in or substitute step-ups. Burpees: Step back instead of jumping, remove push-up. Volume options: Reduce to 3 rounds or cut reps to 20 KB swings, 15 box jumps, 9 burpees. Time cap at 25 minutes.

Scaling Explanation

Scale if unable to perform 5+ unbroken deadlifts at prescribed weight with perfect form, or if box jumps cause significant joint pain. Prioritize maintaining deadlift technique and explosive power on KB swings over speed. Athletes should be able to complete each round in 3-5 minutes with consistent pacing. Scale load or volume to finish within 18 minutes while keeping intensity high. Form deterioration on deadlifts or loss of power in KB swings indicates need for scaling.

Intended Stimulus

Moderate-length glycolytic workout targeting the 12-18 minute time domain. Primary focus is maintaining power output across multiple movement patterns while managing heavy deadlifts. Tests both strength endurance and metabolic conditioning with a mix of explosive movements (box jumps, KB swings) and full-body exercises.

Coach Insight

Break up deadlifts into singles or doubles from the start - don't touch-and-go heavy deadlifts when fatigued. Keep KB swings powerful and snappy - break at 12-13 if needed. For box jumps, step down to conserve energy and reduce impact. Consider breaking burpees into 6-5 or 4-4-3 sets. Transition quickly between movements but take 3-5 deep breaths before starting deadlifts each round. Most athletes slow significantly in rounds 3-4 - pace early rounds accordingly.

Benchmark Notes

This workout is most similar to DT in structure (5 rounds of barbell + complementary movements). Key differences: 4 rounds instead of 5, heavier deadlift (275/205 vs 155/105), and addition of box jumps and burpees. Breakdown per round (elite male): Deadlift (275): 3s/rep = 3s KB Swings (53/35): 2s × 25 = 50s Box Jumps: 2s × 19 = 38s Burpees: 3.5s × 11 = 38.5s Transitions: 3s × 3 = 9s Base round time: ~140s Fatigue multipliers: Round 1: 140s (1.0x) Round 2: 140s (1.0x) Round 3: 154s (1.1x) Round 4: 168s (1.2x) Total elite time: ~600s (10:00) Comparing to DT anchor (6-7 min elite), this should be ~40-50% slower due to higher volume, heavier deadlift, and more taxing movements. Recap: Male - L10: 6:00-7:00, L5: 10:00-11:00, L1: 16:00-18:00 Female - L10: 8:00-9:00, L5: 12:00-13:00, L1: 18:00-20:00

Modality Profile

Of the 4 movements: Box Jump and Burpee are Gymnastics (G), Deadlift and Kettlebell Swing are Weightlifting (W). 2 G movements and 2 W movements results in a 50/50 split.