Workout Description

Why This Workout Is Hard

This workout combines high-skill movement (double-unders) with descending rep scheme of high-impact movements that create cumulative leg fatigue. The 100 DUs will gas many athletes initially, making the box jumps more challenging. The heavy KB swings (32/24kg) then hit an already-fatigued posterior chain, and burpees become significantly harder when placed last. Most athletes will take 12-15 minutes with forced breaks.

Benchmark Times for Michael Warchola

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): 250 total reps with significant lower body demands. Box jumps and kettlebell swings challenge posterior chain endurance through high volume.
• Speed (8/10): Fast cycling of double-unders essential. Quick transitions between movements and maintaining high turnover rate crucial for good times.
• Endurance (7/10): High-rep double-unders and descending rep scheme create sustained cardiovascular demand. The workout length typically falls in the 8-12 minute range for most athletes.
• Power (6/10): Box jumps require explosive hip extension. Kettlebell swings develop power through hip drive. Double-unders need reactive ankle power.
• Flexibility (4/10): Hip mobility needed for kettlebell swings and box jumps. Ankle flexibility required for double-unders and landing absorption.
• Strength (3/10): Moderate kettlebell weight provides some strength stimulus, but movements are more endurance-focused. Box height adds mild strength demand.

Movements

• Kettlebell Swing
• Burpee
• Box Jump
• Double-Under

Scaling Options

Double-Unders: Single-unders (300 reps) or 50/50 singles/doubles. Box Jumps: Reduce height to 20/16" or step-ups at Rx height. KB Swings: Scale to 24/16kg or maintain Rx weight with reduced range of motion to shoulder height. Burpees: Step-back burpees or reduce to 15-20 reps. For beginners, consider 75/50/35/15 rep scheme to maintain intended stimulus.

Scaling Explanation

Scale if you cannot perform 30+ unbroken double-unders, cannot maintain powerful hip extension on KB swings, or if box jumps feel unsafe when fatigued. Target completion time is 8-12 minutes - scale load/volume if you'll exceed 15 minutes. Prioritize maintaining explosive power on KB swings and box jumps over Rx weights. Form deterioration on box jumps is key indicator for scaling - safety first on plyometric movements.

Intended Stimulus

Moderate-length glycolytic workout targeting the 8-12 minute time domain. Primary focus is on sustained power output and skill endurance. The descending rep scheme creates a balance between skill work (double-unders) and explosive movements, with increasing metabolic demand as fatigue sets in. Tests both anaerobic capacity and aerobic power systems.

Coach Insight

Break double-unders into manageable sets (25-35 reps) early to avoid accumulating failures. Box jumps should be broken at 25-30 reps max to maintain power output - step down to save energy. For KB swings, sets of 15-20 early, transitioning to 10s as fatigue builds. Burpees will feel heaviest - aim for sets of 5-8 with minimal rest. Quick transitions between movements are crucial. Common pitfall is going too fast on double-unders leading to multiple misses and time loss.

Benchmark Notes

This workout is most similar to Annie (50-40-30-20-10 double-unders + sit-ups) in terms of volume and movement patterns. Key analysis: 1. Double-Unders (100): - Fresh pace: 0.5s/rep = 50s base - Small sets likely (20-30 reps) - Add 15-20s for transitions - Total: ~70-80s 2. Box Jumps (75): - Fresh pace: 1.5-2s/rep = 112-150s base - Moderate fatigue from DUs - Sets of 15-20 - Total: ~160-180s 3. KB Swings (50): - Fresh pace: 1.5-2s/rep = 75-100s base - Significant leg fatigue from box jumps - Sets of 15-20 - Total: ~120-140s 4. Burpees (25): - Fresh pace: 3-4s/rep = 75-100s base - Heavy fatigue at this point - Sets of 5-8 - Total: ~100-120s Comparing to Annie benchmark (L10: 300-360s, L5: 480-600s, L1: 780-960s), this workout has similar total volume but more demanding movements. The box jumps and KB swings add significant leg fatigue compared to sit-ups in Annie. Final targets (M/F): L10: 300s/360s (5:00/6:00) L5: 540s/600s (9:00/10:00) L1: 900s/960s (15:00/16:00)

Modality Profile

Of the 4 movements: Double-Under, Box Jump, and Burpee are gymnastics (G) movements as they involve bodyweight/coordination. Kettlebell Swing would typically be weightlifting (W), but since it's not loaded in this context, it's counted as monostructural (M). This gives us 3 G movements and 1 M movement, resulting in a 75/25/0 split.

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