Workout Description

Why This Workout Is Medium

Short, fast triplet with manageable loading but potent interference. Total volume is 135 reps across three movements with a skill component (double-unders) and a cyclical, full-body grind (burpees). Time domain typically falls between 5–10 minutes for most, demanding high power output and efficient transitions without heavy strength or advanced gymnastics skills.

Benchmark Times for Megan

• Elite: <4:00
• Advanced: 5:00-6:00
• Intermediate: 7:00-8:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): Short, sprinty feel with quick transitions and high turnover. The best times come from minimized breaks and immediately picking up the next movement.
• Stamina (6/10): Moderate total volume (135 reps) taxes repeatability of large movement patterns and shoulders/hips. Unbroken or near-unbroken sets require muscular endurance in posterior chain and shoulders.
• Power (6/10): Explosive hip drive on swings and rebounding cadence on burpees/rope make power expression valuable. Fast cycle rates reward powerful, efficient movement patterns.
• Endurance (6/10): Sits in a fast 5–10 minute domain. Breathing is challenged throughout, but it’s not a long aerobic grind. Expect a high, sustained heart rate with limited chances to recover besides brief transitions.
• Flexibility (3/10): Requires acceptable overhead mobility for American swings and safe burpee positions, but no extreme ranges. Good shoulder and thoracic extension help efficiency.
• Strength (2/10): Load is light-to-moderate and does not demand maximal strength. Athletes with adequate baseline strength will not be limited by absolute force production.

Movements

• Burpee
• Double-Under
• Kettlebell Swing

Scaling Options

Scale to: Kettlebell 35/26 lb (or Russian swings to eye level) • Single-Unders x2 (or 1:1 attempts) • 15-12-9 reps if needed for time domain

Scaling Explanation

These options preserve the stimulus—fast cycle rates, overhead or hinge pattern, and a short, sprinty time domain—while matching skill and strength to the athlete.

Intended Stimulus

Fast and punchy. Push a near-sprint while staying smooth. Aim for unbroken swings and double-unders with quick but controlled burpees. Breathing should be high, but movement should stay crisp and rhythmic. Transitions are the fourth movement—minimize chalk trips and setup changes to keep momentum.

Coach Insight

Open with a steady first 21s, then increase pace. Keep swings unbroken, settle into a burpee rhythm you can hold, and breathe through the rope. Most important: minimize transitions—finish one movement and start the next within three seconds. Avoid overjumping the rope, overextending at the top of swings, or diving into burpees too fast and redlining early.

Benchmark Notes

Times are listed slowest to fastest. If you’re around 8 minutes, you’re right on track for solid intermediate fitness. Newer athletes may push toward 10–12 minutes, while advanced athletes will aim for sub-6, and elites can flirt with sub-5 with unbroken sets and crisp transitions.

Modality Profile

Burpees are pure gymnastics and take a large share of time. Kettlebell swings contribute significant weightlifting volume with overhead demand. Double-unders are monostructural and faster per rep, thus a smaller slice of the time despite equal rep count.

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