Workout Description

Why This Workout Is Hard

While individual elements (KB swings, burpees, row) aren't extreme, the combination creates significant challenge. The max effort format with 30 KB swings and 20 burpees per round produces substantial metabolic fatigue. However, the 12-minute rest between rounds allows full recovery, preventing this from being Very Hard. The row bookends add intensity but are short enough to maintain high output.

Benchmark Times for OPEX Lactic Test

• Elite: <8:00
• Advanced: 9:00-10:00
• Intermediate: 11:00-12:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Multiple rounds of kettlebell swings and burpees challenge local muscular endurance, particularly in the posterior chain, shoulders, and core.
• Speed (8/10): The 'max effort' instruction and sprint-style row distances demand high-intensity output and quick transitions between movements.
• Endurance (7/10): The combination of rowing and high-intensity movements with limited rest creates significant cardiovascular demand across the 3 rounds, despite the 12-minute rest periods.
• Power (6/10): Explosive hip extension in kettlebell swings and the power needed for rowing sprints make this moderately power-intensive.
• Strength (5/10): Heavy kettlebell swings require considerable strength, but the workout isn't maximal strength-focused. The 70/56 lb bells provide moderate loading.
• Flexibility (4/10): Burpees and kettlebell swings require decent hip mobility and shoulder range of motion, but movements aren't extremely technical.

Movements

• Kettlebell Swing
• Burpee
• Row

Scaling Options

Reduce kettlebell weight to 53/35 lb or 35/26 lb based on experience level. For the row, scale to 200m or work for 45-60 seconds instead of fixed distance. Burpees can be modified to step-back burpees or burpees without push-ups. For significant scaling, reduce to 2 rounds or cut the second set of burpees and swings. Maintain 12 minute rest periods regardless of modifications to preserve intended stimulus.

Scaling Explanation

Scale if unable to maintain proper kettlebell swing mechanics for sets of 5+ reps at prescribed weight, or if burpees take longer than 15 seconds for 5 reps when fresh. Priority is maintaining high power output with safe technique across all movements. Each round should feel like a challenging but doable sprint effort. If rounds are taking longer than 4-5 minutes or you cannot recover during the rest period, reduce load/volume. Target is to complete each working round at 85%+ intensity with proper movement patterns.

Intended Stimulus

High-intensity interval workout targeting the glycolytic energy system with active recovery periods. Each round should be a 3-4 minute sprint effort followed by complete recovery. Primary challenge is maintaining power output across multiple modalities while managing accumulating fatigue. The rest periods allow for near-full recovery to maintain high intensity in subsequent rounds.

Coach Insight

Attack the row portions with 85-90% effort (not all-out) to leave enough in the tank for the kettlebell/burpee complex. Break up kettlebell swings into sets of 5 or maintain unbroken if possible - form deteriorates quickly when fatigued. For burpees, establish a consistent rhythm rather than sprinting. Common mistake is going too hard in round 1 and being unable to maintain intensity. Use full rest periods - don't cut them short. Target times for each working round should be 3-4 minutes with intensity dropping no more than 10-15% from first to last round.

Benchmark Notes

This workout is similar to Helen in structure (3 rounds with rowing instead of running) but with additional KB swings and burpees. Let's break it down: 250m Row (~45-55s) 30 KB Swings (1.5s/rep × 30 = 45s) 20 Burpees (3.5s/rep × 20 = 70s) 250m Row (~50-60s with fatigue) Base time per round: ~220-230s fresh Fatigue multipliers: Round 1: 1.0x = 230s Round 2: 1.15x = 265s Round 3: 1.3x = 300s Total time estimate: 795s for elite performers Comparing to Helen benchmark (L10: 450-510s M / 510-570s F), this workout is approximately 60% longer due to: - Additional KB swing volume - Added burpees - Heavier KB weight (70/56 vs 53/35) Scaling Helen's benchmarks up by 60%: Male L10: ~480s (8:00) Male L5: ~720s (12:00) Male L1: ~1080s (18:00) Female times approximately 15% slower due to heavier KB weight relative to standard scaling. Recap: Male - L10: 8:00, L5: 12:00, L1: 18:00 Female - L10: 10:00, L5: 14:00, L1: 20:00

Modality Profile

Row (M), Kettlebell Swing (W), Burpee (G) - Three movements split across all modalities. Row is monostructural cardio, Kettlebell Swing is a weighted movement, and Burpee is a bodyweight/gymnastics movement. Using 40/30/30 split with weightlifting slightly emphasized due to the loading demands.

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