Workout Description

Why This Workout Is Hard

This workout combines moderate loads with high-skill movements (pull-ups) and significant volume across 2 full rounds. The descending rep scheme (16-14-12) provides some relief, but the continuous nature with runs between each triplet creates sustained fatigue. Front squats after pull-ups will challenge core stability, while the kettlebell swings maintain elevated heart rate throughout. Most athletes will take 25-30 minutes with few breaks possible.

Benchmark Times for McDonald & Galagher

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of mixed modalities challenges muscular endurance across multiple domains - posterior chain, pulling, and leg stamina all tested significantly.
• Endurance (7/10): Multiple 200m runs combined with high-rep gymnastics and barbell cycling creates sustained cardiovascular demand across two full rounds of descending rep schemes.
• Speed (7/10): Quick transitions between movements and maintaining cycle speed on all elements is crucial for good times.
• Flexibility (6/10): Front rack position, overhead pulling, and hip hinge patterns in combination demand good mobility, especially under fatigue.
• Strength (5/10): Moderate loads in front squats and kettlebell swings require strength endurance, but weights are submaximal for most athletes.
• Power (4/10): Kettlebell swings provide power element, but front squats and pull-ups become more grinding movements as fatigue accumulates.

Movements

• Run
• Kettlebell Swing
• Pull-Up
• Front Squat

Scaling Options

KB Swings: Scale to 44/26 lb or focus on perfect hip drive at 35/26 lb. Pull-ups: Use ring rows or banded pull-ups, maintaining 2:1 work:rest ratio. Front Squats: Reduce to 95/55 lb or 75/45 lb based on capacity. Can also use goblet squats. For volume, reduce to 12-10-8 rep scheme or single round for newer athletes. Runs can be reduced to 150m or subbed with 200m row.

Scaling Explanation

Scale if you cannot perform 8+ unbroken pull-ups when fresh, front squat the prescribed weight for 10+ reps, or maintain running pace throughout. The goal is to complete each round in 7-12 minutes with no more than 2-3 minutes rest between rounds. Prioritize maintaining consistent movement standards and intensity over prescribed weights. Athletes should be able to complete at least 3-4 reps unbroken of each movement when fatigued.

Intended Stimulus

Moderate-length glycolytic workout (15-25 minutes) with oxidative elements from the runs. Primary challenge is maintaining power output across varied movements while managing cumulative fatigue. The descending rep scheme (16-14-12) within each round allows for sustained intensity despite accumulating volume.

Coach Insight

Break up the work strategically from the start - don't go unbroken early. For KB swings, sets of 8-8 or 6-6-4. Pull-ups in sets of 4-6 to preserve grip. Front squats can be done in larger sets early (8-8) but expect sets of 4-5 in round two. Use the runs for active recovery but keep them purposeful - no walking. The second round will be significantly slower; plan for this by being conservative in round one. Quick transitions between movements are crucial for a good time.

Benchmark Notes

This workout is most similar to Helen (3 rounds of 400m run, 21 KB swings, 12 pull-ups) but with added front squats and descending rep scheme. Analysis: Per Round (male/elite): - 200m Run: 35s x 3 = 105s - KB Swings (16/14/12): 2s/rep = 84s - Pull-ups (16/14/12): 2s/rep = 84s - Front Squats (16/14/12): 3s/rep = 126s Base time: 399s per round Transitions (~5s x 12 movement changes): 60s Fatigue multiplier for second round: 1.2x Total projection: Round 1: 399s + 30s transitions = 429s Round 2: (399s x 1.2) + 30s transitions = 509s Total projected time: 938s (15:38) Comparing to Helen anchor (L10 = 7:30-8:30): - This workout has ~40% more total work - Added front squats increase fatigue - Descending rep scheme partially offsets fatigue Therefore scaling Helen anchor up by ~35%: L10: 14:00 (840s) L5: 20:00 (1200s) L1: 30:00 (1800s) Female times adjusted +15% due to: - Higher relative loading on front squats - Increased fatigue impact on pull-ups

Modality Profile

Of the 4 movements: Pull-Up (G), Run (M), Kettlebell Swing (W), Front Squat (W). Two movements are weightlifting (50%), one is gymnastics (25%), and one is monostructural (25%).

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