Workout Description

Why This Workout Is Hard

Low skill but high work density over five rounds with a heavy kettlebell. Total volume includes 75 swings, 50 SDHP, 75 sit-ups, 50 push-ups, 50 lunges, and 75 bike calories. This creates sustained muscular fatigue and elevated heart rate for ~15–25 minutes, demanding smart pacing and grip/hip stamina.

Benchmark Times for King Kettlebell

• Elite: <15:30
• Advanced: 17:00-18:30
• Intermediate: 20:00-22:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High total reps for hips, trunk, and pressing demand repeated submaximal efforts. Unbroken or near-unbroken sets tax grip, shoulders, and midline over 15–25 minutes.
• Endurance (6/10): Five rounds with 75 total bike calories keep heart rate elevated and breathing steady. The cyclical piece plus short transitions require sustained aerobic output without long rest periods.
• Power (5/10): Swings and SDHP rely on hip extension for efficient, snappy reps. Power helps maintain fast cycles, but the five-round structure limits all-out explosiveness.
• Speed (5/10): Quick transitions and crisp sets matter, yet the workout rewards steady cadence more than sprinting. Overpacing early tends to backfire by round three.
• Strength (3/10): Loads are moderate, not maximal. Strength is helpful for smooth cycling of the 70/53 lb kettlebell, but no heavy singles or limit lifts are present.
• Flexibility (2/10): Standard ranges: overhead or eye-level swing, full lunge steps, and sit-up range. No advanced mobility positions or end-range demands beyond typical CrossFit class movements.

Movements

• Air Bike
• Lunge
• Push-Up
• Kettlebell Swing
• Sit-Up
• Sumo Deadlift High-Pull

Scaling Options

Scale to: 5 RFT — 15 swings/10 SDHP with 53/35 lb KB • 5 RFT — 12 cal bike + 12/8/12/8 reps (keep KB as able) • 4 RFT — RX reps/loads

Scaling Explanation

These options adjust load, rep volume, and total rounds to preserve the intended steady grind and sustainable sets while preventing excessive fatigue or time-cap misses.

Intended Stimulus

A steady, gritty grind with a consistently high heart rate. Aim for controlled, unbroken sets on swings and SDHP, smooth bodyweight reps, and a sustainable but assertive bike pace. You should feel your grip, hips, and midline working every round without hitting a wall or needing long breaks.

Coach Insight

Pace round one like round three—smooth on the bike, unbroken but relaxed kettlebell sets, and quick transitions. Breathe purposefully through push-ups and sit-ups to keep the heart rate under control. Biggest tip: lock in a repeatable bike cadence and never overreach there. That’s where people blow up. Avoid death-gripping the kettlebell, loose standards on sit-ups, and staring at the bike between stations—move immediately.

Benchmark Notes

Use the time standards to set a target and pacing plan. If you’re near L5, aim to finish around 22 minutes. Faster athletes will push transitions and unbroken sets to reach sub-20, while beginners should keep moving and avoid redlining early.

Modality Profile

One monostructural element (Assault Bike), three gymnastics movements (lunges, push-ups, sit-ups), and two weightlifting elements (kettlebell swing, SDHP). Distribution favors bodyweight volume, with meaningful time spent on the bike and loaded hip-driven kettlebell work.

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