Workout Description

Why This Workout Is Medium

While the individual elements are challenging (heavy KB swings, high-volume burpees), the 12-minute rest between rounds prevents significant fatigue accumulation. Each round is essentially its own mini-workout with full recovery. The row bookends provide natural pacing, and while burpees are taxing, they're sandwiched between KB swings which allows for some recovery within the round.

Benchmark Times for Lactic Repeats

• Elite: <8:00
• Advanced: 9:00-10:00
• Intermediate: 11:00-12:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume burpees combined with kettlebell swings test muscular endurance in the posterior chain, shoulders, and core through repeated efforts.
• Endurance (7/10): Despite 12-minute rest periods, the rowing and high-rep burpees create significant cardiovascular demand during work periods. Each round challenges aerobic capacity substantially.
• Power (6/10): Explosive hip drive in kettlebell swings and the up-down nature of burpees make power output a significant factor.
• Flexibility (5/10): Full-range kettlebell swings and burpees demand good hip mobility and shoulder flexibility, especially under fatigue.
• Speed (5/10): Quick transitions between movements and maintaining pace on burpees is important, though 12-minute rests allow full recovery.
• Strength (4/10): Moderate-heavy kettlebell swings require decent strength, but the focus is more on power endurance than maximal strength.

Movements

• Kettlebell Swing
• Burpee
• Row

Scaling Options

Reduce KB weight to 53/35 lbs or 44/26 lbs based on experience. Scale burpees to step-back or step-up versions if needed. Row can be reduced to 200m or substituted with 200m run. For significant scaling, reduce to 2 rounds with 8-10 minutes rest. Alternative rep scheme: 200m row, 12 KB swings, 15 burpees, 12 KB swings, 200m row.

Scaling Explanation

Scale if unable to maintain proper KB swing form with prescribed weight for sets of 8+ reps, or if burpees take more than 2-3 seconds each. Each round should be completable within 7 minutes while maintaining good form. The goal is to keep intensity high while allowing full recovery between rounds. Athletes should feel ready to attack each round with similar intensity. Scale to maintain intended stimulus of high power output with full recovery periods.

Intended Stimulus

Moderate-length glycolytic workout with oxidative recovery periods. Each round should take 5-7 minutes with the rest enabling full recovery. Primary focus is on power endurance and mental toughness. The rowing bookends create a cardiovascular sandwich effect while the kettlebell and burpee combination challenges total body power output and stamina.

Coach Insight

Break up the burpees early - sets of 8-9 are ideal. Keep KB swings unbroken if possible but break at 8-7 if needed. Row should be at a sustainable 24-26 spm pace. Common mistakes include rushing the first round and not using the full rest period. The workout's structure allows for near-max effort each round if recovery is managed well. Focus on powerful hip drive in KB swings and efficient burpee technique.

Benchmark Notes

This workout has similarities to Helen (3 rounds with KB swings) but with rowing instead of running and burpees added. Breaking it down: Per Round: - 250m Row: ~45-50s - 15 KB Swings: ~25s - 25 Burpees: ~75-85s - 15 KB Swings: ~25s - 250m Row: ~45-50s Base time per round: ~220-235s Fatigue factors: - Round 1: 1.0x = ~230s - Round 2: 1.1x = ~255s - Round 3: 1.2x = ~275s Transitions between movements: ~5s x 4 per round = 20s per round Total time for elite (L10): ~800s including transitions Using Helen as anchor (L10 = 450-510s for men), this workout should be ~60% longer due to: - Double KB swing volume - Burpees instead of pull-ups - Similar rowing/running volume Projected targets: Men: L10: 8:00-9:00 L5: 12:00-13:00 L1: 18:00-20:00 Women (adjusted +15% for KB weight difference): L10: 10:00-11:00 L5: 14:00-15:00 L1: 20:00-22:00

Modality Profile

Row (M), Kettlebell Swing (W), Burpee (G) - Three movements split across all modalities. Row is monostructural cardio, Kettlebell Swing is a weighted movement, and Burpee is a bodyweight/gymnastics movement. Using 40/30/30 split with weightlifting slightly emphasized due to the loading demands.

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