Workout Description

Why This Workout Is Hard

While individual elements are moderate (20lb wall balls, standard KB weight), the combination creates significant challenge. The continuous nature with no built-in rest, plus increasing reps (10-15-20-25) means fatigue compounds each round. Burpees immediately after wall balls taxes the legs repeatedly, and 25 double-unders under fatigue requires skill maintenance. Average athlete completion time around 12-15 minutes of sustained effort.

Benchmark Times for Luck of the Leprechaun

• Elite: <6:00
• Advanced: 6:30-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total volume (280 reps) across multiple movement patterns challenges muscular endurance, particularly in legs and posterior chain.
• Endurance (7/10): Four rounds of high-rep movements with no prescribed rest creates significant cardiovascular demand. The combination of movements keeps heart rate elevated throughout.
• Speed (7/10): Quick transitions and fast cycling of movements, especially double-unders and burpees, are crucial for a good time.
• Power (6/10): Dynamic hip extension in wall balls and kettlebell swings, plus explosive jumping in double-unders, creates moderate power demands.
• Flexibility (5/10): Wall balls and kettlebell swings demand good hip and shoulder mobility. Burpees require decent range of motion throughout the body.
• Strength (4/10): Moderate loads in wall balls and kettlebell swings require some strength, but not maximal effort. Movement selection emphasizes endurance over pure strength.

Movements

• Wall Ball
• Kettlebell Swing
• Burpee
• Double-Under

Scaling Options

Wall Ball: Reduce to 14/10lb or decrease target height to 9ft. Burpees: Step-back variation or remove push-up. Kettlebell: Scale to 35/26lb (1/0.75 pood) or Russian swing variation. Double-Unders: Sub 50 single-unders or 25 alternating step-ups. Volume options: Reduce to 3 rounds or cut reps by 20%. For beginners: 3 rounds of 8/12/15/20 reps.

Scaling Explanation

Scale if unable to perform 15+ unbroken wall balls, maintain full hip extension on KB swings, or string together 10+ double-unders consistently. Proper mechanics trump load/volume - focus on full hip extension in wall balls and swings. Target time is 12-18 minutes; scale to maintain intensity and avoid deteriorating form after 20 minutes. Choose scaling that allows consistent movement with no more than 2-3 breaks per movement per round.

Intended Stimulus

Moderate-length glycolytic conditioning workout targeting the 12-18 minute time domain. Primary focus is on sustained power output and local muscular endurance. The workout combines explosive hip extension movements (wall balls, kettlebell swings) with full-body gymnastics (burpees) and skill work (double-unders), challenging both cardiovascular capacity and movement efficiency.

Coach Insight

Break wall balls into sets of 5 early to maintain height consistency. Quick-drop burpees (step-back variation) will save energy. Keep kettlebell swings powerful but controlled - break at 10-10 to maintain hip extension. Double-unders should be done in largest sets possible as they're a recovery opportunity. Transition quickly between movements. Target split times: Round 1: 2:30-3:00, then add 30-45 seconds per subsequent round. Common failure point is burpees in rounds 3-4 - plan breaks accordingly.

Benchmark Notes

This workout is most similar to Helen in structure (3-4 rounds, mixed modal with cardio elements). Analysis per round: Wall Balls (10 reps): - 2-3s per rep = 20-30s - Minimal fatigue due to low rep count Burpees (15 reps): - 3-4s per rep = 45-60s - High fatigue impact KB Swings (20 reps): - 1.5-2s per rep = 30-40s - Moderate fatigue Double-Unders (25 reps): - 0.5s per rep = 12-15s - Low fatigue but skill dependent Transitions: 3-5s between movements Round breakdown (elite): R1: 115s R2: 125s (1.1x fatigue) R3: 135s (1.2x fatigue) R4: 145s (1.2x fatigue) Total elite time: ~360s (6:00) Scaling from Helen anchor (7:30-8:30 elite): - This workout is ~20% shorter due to fewer total reps - Similar movement pattern difficulty Final targets (M/F): L10: 6:00/7:00 L5: 9:00/10:00 L1: 15:00/16:00

Modality Profile

Wall Ball = W, Burpee = G, Kettlebell Swing = W, Double-Under = G. Total 4 movements: 2 Gymnastics (Burpee, Double-Under), 0 Monostructural, 2 Weightlifting (Wall Ball, KB Swing). Rounded to clean numbers from 50/0/50 to maintain 100% total.

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