Workout Description

Why This Workout Is Hard

Longer runs each round plus high-rep pulling create sustained fatigue. Loads are moderate but highly cyclical, with 210 total reps of swing/SDHP pulling paired with 2.4 km of running. Gymnastics skill for knees-to-elbows and cumulative grip demand elevate difficulty. Expect 20–35 minutes for most, with pacing and grip management crucial to avoid blow-ups.

Benchmark Times for Magpie

• Elite: <18:00
• Advanced: 19:30-21:00
• Intermediate: 24:00-27:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps of grip and hip extension (60 KTE, 90 swings, 120 SDHP) require sustained muscular output. Athletes who break sensibly and maintain short rests perform best.
• Endurance (7/10): Three 800 m runs drive the aerobic demand. Athletes must maintain steady heart rate and breathing while transitioning back to pulling work without redlining. Cardio fitness is a key limiter for mid-pack finishers.
• Speed (5/10): There are opportunities for faster cycling on the KB and barbell, but the long run and grip fatigue keep the workout from being a pure sprint.
• Power (5/10): Swings and SDHP use hip drive, but the intent is sustainable cadence over explosive spikes. Power helps with efficient hip extension and reducing arm pull in the SDHP.
• Flexibility (4/10): Shoulder and thoracic mobility aid efficient overhead swings and smooth knees-to-elbows. Hip and hamstring flexibility help front fold positions and reduce compensations under fatigue.
• Strength (3/10): Loads are light-to-moderate and intended for volume cycling, not max effort. Strength helps keep positions safe and reps consistent but is not the primary limiter.

Movements

• Sumo Deadlift High Pull
• Kettlebell Swing
• Run
• Knees-to-Elbows

Scaling Options

Scale to: 600 m Run + Hanging Knee Raises + 20/12 kg Swings + 30/20 kg SDHP • 600 m Run + Toes-to-Above-Hip + Russian Swings (eye level) + 35/25 kg SDHP • 800 m Row + V-Ups + 16/12 kg Swings + 25/15 kg SDHP

Scaling Explanation

Each option lowers skill or load while preserving the workout’s pull-volume, hip extension, and aerobic demand so athletes can finish near the intended time and stimulus.

Intended Stimulus

Sustained grind with controlled breathing on the runs and deliberate, repeatable sets on pulling movements. Grip and midline should feel taxed but never blown up. Keep transitions tight, plan small breaks before failure, and aim for even or slightly negative splits across rounds without redlining early.

Coach Insight

Pace the first 800 m at a conversational effort, then settle into planned sets: KTE 5s or 4s, swings in 15s or 10s, SDHP in 10s. Big tip: Protect your grip—break early and often before you’re forced to. Avoid ripping KTE, sloppy SDHP pulls, and overstriding the run. Short, quick breaks beat long rests.

Benchmark Notes

Times range from 40:00 (newer athletes) down to 18:00 (elite). If you’re ahead of 27:00, you’re moving well. Hitting the 24:00–21:00 range indicates strong pacing and grip endurance. Use lighter loads or fewer reps to stay under the 40:00 cap.

Modality Profile

Running accounts for a large chunk of time each round (monostructural). Knees-to-elbows add a meaningful gymnastics component. The kettlebell swings and high-rep SDHP dominate volume and time, pushing weightlifting to the largest share overall.

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