Workout Description

Why This Workout Is Medium

While the volume per round (68 reps) is substantial, the relatively light kettlebell weight and basic movement patterns allow for sustainable pacing. The movements don't significantly interfere with each other, and knees-to-elbows can be broken up as needed. Most athletes will complete this in 15-20 minutes, with natural breaks between rounds providing adequate recovery.

Benchmark Times for Luck of the Irish

• 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 of kettlebell work and core-intensive movements challenges muscular endurance, particularly in the posterior chain and midline.
• Endurance (7/10): Five rounds of 68 total reps with moderate-weight implements creates significant cardiovascular demand, especially with the continuous nature of the movements chosen.
• Flexibility (6/10): Knees-to-elbows demand significant core flexibility, while KB swings and SDHP require good hip mobility and overhead position.
• Speed (6/10): Quick transitions between movements and maintaining cycle speed on kettlebell movements is crucial for optimal performance.
• Power (5/10): Kettlebell swings and sumo deadlift high-pulls are explosive movements, but are balanced with more controlled goblet squats and K2E.
• Strength (4/10): Moderate loads with kettlebell and high-pull movements test strength endurance rather than maximal strength, though weight is substantial enough for consideration.

Movements

• Kettlebell Swing
• Knees-to-Elbow
• Goblet Squat
• Sumo Deadlift High-Pull

Scaling Options

Weight Modifications: Scale KB/SDHP to 35/26 lb, or 26/18 lb for beginners. Movement Substitutions: Replace knees-to-elbows with hanging knee raises or lying leg raises. Modify SDHP to regular deadlifts if technique issues. Volume Options: Reduce to 4 rounds or 12 reps each. For beginners, consider 3 rounds of 10-12 reps. Time cap at 25 minutes.

Scaling Explanation

Scale if unable to maintain proper KB swing mechanics for sets of 10+ reps, or if unable to perform 5+ strict knees-to-elbows. Priority is maintaining power output and proper movement patterns throughout all rounds. Athletes should finish between 12-18 minutes while keeping heart rate below redline. Scale load or reps if form deteriorates significantly or if rest periods exceed work periods. Goal is steady, consistent work rather than explosive sprint effort.

Intended Stimulus

Moderate-length glycolytic workout targeting muscular endurance and posterior chain strength, typically lasting 12-18 minutes. The workout emphasizes hip hinge patterns and midline stability while maintaining power output across multiple movement patterns. Primary challenge is maintaining quality movement under accumulating fatigue.

Coach Insight

Break up sets early to maintain consistent pace - consider 9/8 or 6/6/5 rep schemes. Keep KB swings powerful but controlled, focusing on hip drive rather than arms. For knees-to-elbows, minimize kipping to maintain core engagement. On SDHPs, prioritize vertical pull and keep elbows high. Goblet squats should be performed with upright torso and full depth. Common mistake is rushing first round - aim for 2:30-3:00 per round pace. Rest briefly between movements rather than grinding through unbroken sets.

Benchmark Notes

This workout is most similar to DT (5 rounds of barbell cycling) but with kettlebell movements. Analysis: 1. Movement breakdown per round (17 reps each): - KB Swings: 17 × 2s = 34s - K2E: 17 × 2.5s = 42.5s - SDHP: 17 × 2s = 34s - Goblet Squats: 17 × 2s = 34s Base time per round: ~145s Fatigue multipliers: Rounds 1-2: 1.0x Rounds 3-4: 1.2x Round 5: 1.3x Transitions between movements: 5s × 3 = 15s per round Calculated round times: Round 1: 160s Round 2: 160s Round 3: 190s Round 4: 190s Round 5: 205s Total elite time: ~905s (15:05) Comparing to DT anchor (5 rounds, similar load/volume): DT L10: 360-420s (male) This workout is ~2.2x longer due to higher reps per round (68 vs 27) and K2E skill requirement. Final targets: Male L10: 8:00 Male L5: 12:00 Male L1: 18:00 Female L10: 10:00 Female L5: 14:00 Female L1: 20:00

Modality Profile

Of the 4 movements: Knees-to-Elbow is gymnastics (G); Kettlebell Swing, Sumo Deadlift High-Pull, and Goblet Squat are all weightlifting (W) as they use external loads. No monostructural movements present. 1/4 movements = 25% G, 3/4 movements = 75% W.

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