Workout Description

Why This Workout Is Medium

Short runs and moderate kettlebell loading keep skill demands low, but total volume is meaningful: 1,200 m running, 120 swings, 60 push-ups, and 30 skull crushers. Expect a 13–20 minute effort for most, with local muscular fatigue in triceps and grip being the limiter more than breathing. Comparable time domain to Helen with slightly higher volume.

Benchmark Times for Lt. Bill DiBlasio

• Elite: <12:00
• Advanced: 13:00-14:00
• Intermediate: 15:00-16:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High total reps for triceps and shoulders (swings, push-ups, skull crushers) demand sustained muscular output. Managing sets and short rests is key to avoid triceps blow-up.
• Speed (6/10): Transitions and set discipline reward quick cycling. Athletes with efficient movement will maintain faster splits across rounds without long breaks.
• Endurance (5/10): Two short 200 m runs each round drive heart rate, but the total running volume is modest. Cardio matters, yet it won’t be the primary limiter for most intermediate athletes.
• Power (4/10): Kettlebell swings use hip drive, but the weights favor repeated submaximal power over peak explosiveness.
• Flexibility (3/10): Safe, efficient overhead swing mechanics and shoulder positioning benefit from decent shoulder and hip mobility, but no extreme ranges are required.
• Strength (2/10): Loads are moderate and intended for sets, not max effort. Strength helps maintain unbroken sets, but absolute strength is not the focus.

Scaling Options

Scale to: 35/26 lb swings & 25/15 lb skull crushers • 200 m → 150 m or 250 m row • Elevated or band-assisted push-ups; reduce reps to 15 swings/12 push-ups/10 swings/8 skull crushers

Scaling Explanation

Adjusting load, rep volume, and running distance preserves the intended moderate-to-fast pace, protects shoulder/triceps integrity, and keeps sets largely unbroken with short rests.

Intended Stimulus

A steady, moderately fast grind. Runs should feel like controlled sprints you can repeat. Aim for big sets on swings (unbroken or one break) and 1–2 sets on push-ups. Keep skull crushers crisp and uninterrupted. The triceps and grip will fatigue, so breathe and manage rest to sustain pace across all 3 rounds.

Coach Insight

Open at about 85–90% and hold. If you must break, make breaks tiny: one quick shake-out, then back on the bell. The one tip: Protect your triceps—cap push-up sets before failure so skull crushers stay unbroken and safe. Common mistakes: Sprinting early runs, death-gripping the kettlebell, and taking push-ups to failure. Stay smooth and keep transitions tight.

Benchmark Notes

These time tiers help you gauge pacing. If you’re newer, aim to finish under 28–33 minutes. Intermediate athletes target 16–20 minutes. Advanced should push 12–15 minutes by keeping swings in big sets, managing push-ups, and running briskly without redlining.

Modality Profile

About one-third of the time is spent running (monostructural). Most work is external loading from kettlebell swings and skull crushers (weightlifting). Push-ups contribute the gymnastic element, challenging local muscular endurance while the runs keep overall intensity high.

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