Workout Description

Why This Workout Is Hard

While the 3-minute rest intervals provide significant recovery, the combination of all-out sprints with heavy kettlebell swings and burpee box jumps creates intense glycolytic demands. The 7-round format means sustained output over ~35-40 minutes. The box jumps become increasingly risky under fatigue, especially after heavy swings. The workout tests both power output and endurance while managing accumulating leg fatigue.

Benchmark Times for Paul

• 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:

• Speed (9/10): 100m sprints at max effort combined with quick transitions in burpee box jumps create high speed demands.
• Power (8/10): Explosive hip drive in sprints, KB swings, and box jumps makes this a power-dominant workout despite the rest periods.
• Endurance (7/10): Seven rounds with sprints creates significant cardiovascular demand, though 3-minute rest periods allow for partial recovery between rounds.
• Stamina (6/10): Moderate volume of KB swings and burpee box jumps challenges muscular endurance, particularly in posterior chain and shoulders.
• Flexibility (5/10): Full hip extension in KB swings, deep hip flexion in burpees, and ankle mobility for box jumps demand good mobility.
• Strength (4/10): Heavy kettlebell swings require decent strength, but not maximal. Box jumps and sprints are more power/speed focused.

Movements

• Kettlebell Swing
• Sprint
• Burpee Box Jump

Scaling Options

KB Swings: Scale to 1.5/1 pood or 35/26lb if needed. Reduce swing height to chest level if shoulder mobility limited. Burpee Box Jumps: Step-ups instead of jumps, lower box height to 20/16". Can also step down from box. Sprint: Reduce to 75m or substitute row/bike if running issues. Volume: Option to reduce to 5-6 rounds while keeping 3 min rest. Time Cap: 35 minutes recommended.

Scaling Explanation

Scale if unable to maintain proper KB swing mechanics for 15+ reps, cannot safely jump onto box when fresh, or if sprint form deteriorates significantly. Priority is maintaining power output and proper movement patterns throughout all rounds. Target effort should feel like 8/10 intensity during work intervals with HR dropping below 120 during rest. Scale to achieve 4-5 minute work intervals. Signs to scale: excessive back bend in swings, catching breath between individual box jumps, or inability to run with proper form.

Intended Stimulus

High-intensity interval workout with moderate time domain (25-35 minutes). Primary energy system is glycolytic with oxidative recovery during rest periods. The sprint-heavy/swing/jump combination creates significant power output demands while testing lactate tolerance. Rest periods allow for partial but incomplete recovery, challenging both anaerobic capacity and aerobic power.

Coach Insight

Break this into two distinct efforts: the work interval and the recovery. Push the 100m sprint at 90% effort, then settle into a steady rhythm on the KB swings (sets of 10-9 or 7-7-5). Perform burpee box jumps in sets of 5-5 or 4-3-3 based on fatigue. Use the full 3-minute rest but keep moving (walk, light stretch). Don't rush transitions - setup efficiency matters more than speed. Common mistakes: rushing first 2-3 rounds, poor KB swing hip extension, sloppy burpee form when tired.

Benchmark Notes

This workout is most similar to Kelly (5 rounds of running + box jumps + wall balls) but with 7 rounds and different movements. Breaking it down: 100m Sprint: 15s base × 7 rounds with fatigue multiplier (1.0, 1.0, 1.1, 1.2, 1.3, 1.4, 1.5) = 175s total 19 KB Swings: 2s/rep × 19 reps × 7 rounds with fatigue (1.0-1.5) = 399s 10 Burpee Box Jumps: 5s/rep × 10 reps × 7 rounds with fatigue = 437s Transitions between movements: ~10s × 2 transitions × 7 rounds = 140s 3 min rest between rounds: 180s × 6 rest periods = 1080s Base time before fatigue: 2231s Kelly anchor points (5 rounds): L10 ~1000s, L5 ~1350s, L1 ~1950s This workout is ~40% longer due to additional rounds, but has built-in rest periods. Final targets after scaling from Kelly anchor: Male L10: 14:00 (840s) Male L5: 20:00 (1200s) Male L1: 30:00 (1800s) Female L10: 17:00 (1020s) Female L5: 23:00 (1380s) Female L1: 33:00 (1980s)

Modality Profile

Sprint (M), Kettlebell Swing (W), Burpee Box Jump (G) - Three movements split across all modalities. Burpee Box Jump counts as gymnastics (bodyweight), Sprint is monostructural cardio, and Kettlebell Swing is weightlifting (external load). Using 40/30/30 split with weightlifting slightly higher due to the significant loading component.

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