Workout Description

Why This Workout Is Medium

This partner workout provides built-in recovery through alternating work periods, which significantly reduces difficulty. While the movements are fundamental (goblet squats, push-ups, KB swings, DB clean & press), the loads appear light-moderate and rep schemes are manageable. The shuttle runs and box jumps offer active recovery rather than additional fatigue. Total volume is moderate, and the work-to-rest ratio is favorable. Average athletes complete this as prescribed without significant scaling needed.

Benchmark Times for Partners in Swine

• Elite: <14:15
• Advanced: 15:45-17:30
• Intermediate: 19:45-22:30
• Beginner: >37:30

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of moderate-rep movements (goblet squats, push-ups, rows, cleans, mountain climbers, kettlebell swings) demands significant muscular endurance across multiple muscle groups.
• Endurance (7/10): Continuous partner work with minimal rest creates sustained cardiovascular demand. Shuttle runs and box jumps elevate heart rate consistently across nine rounds of alternating work.
• Speed (7/10): Partner format with continuous cycling creates high-paced transitions. Minimal rest between movements and rounds demands quick movement transitions and sustained work pace.
• Power (6/10): Box jumps and kettlebell swings are inherently explosive movements. Shuttle runs and clean-and-press also require power, though fatigue may limit explosive output in later rounds.
• Strength (4/10): Moderate loads in goblet squats, dumbbell cleans, and kettlebell swings provide some strength stimulus, but rep ranges and fatigue state limit maximal strength development.
• Flexibility (3/10): Basic mobility required for squats, push-ups, rows, and overhead pressing. No extreme range-of-motion demands or deep stretching positions needed.

Movements

• Bicycle Crunch
• Shuttle Run
• Mountain Climber
• Push-Up
• Kettlebell Swing
• Dumbbell Clean & Press
• Goblet Squat
• Suspension Trainer Row
• Box Jump

Benchmark Notes

Partner workout with 9 total rounds; limiters are KB swing endurance, DB clean and press cycling, and transition efficiency between partners. L5 (~24 min) reflects steady pacing with minimal breaks and smooth partner swaps.

Modality Profile

9 total movements: Shuttle Run (M), Goblet Squat (W), Push-Up (G), Suspension Trainer Row (G), Box Jump (G), Dumbbell Clean & Press (W), Mountain Climber (G), Bicycle Crunch (G), Kettlebell Swing (W). Distribution: 4 Gymnastics (44%), 1 Monostructural (11%), 4 Weightlifting (44%).