Workout Description

Why This Workout Is Very Hard

This workout combines seven high-intensity sprint intervals with challenging volume under fatigue. Each round hits 100m all-out effort immediately followed by 19 heavy KB swings (72lbs) and 10 burpee box jumps with minimal transition time. While 3-minute rest allows partial recovery, the cumulative effect of seven rounds creates severe leg and cardiovascular fatigue. The sprint-to-swing transition is particularly brutal, demanding immediate power output on fatigued legs. Total work time approaches 20+ minutes of intense intervals, making this accessible only to experienced athletes.

Benchmark Times for Paul Pena

• Elite: <15:00
• Advanced: 16:30-18:00
• Intermediate: 19:30-21:00
• Beginner: >28:00

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): The sprint component and 'each for time' format demand maximum speed and intensity within each round. Fast transitions and aggressive movement cycling are essential for competitive times.
• Stamina (8/10): Each round contains 29 total reps of demanding movements (19 KB swings, 10 burpee box jumps) that accumulate muscular fatigue across posterior chain, shoulders, and legs over seven rounds.
• Power (8/10): Highly explosive workout: 100m sprints demand maximal speed, kettlebell swings require hip drive power, and burpee box jumps are plyometric. Each round emphasizes power output.
• Endurance (7/10): Seven rounds of sprint-based intervals with 3-minute rest periods create significant cardiovascular demand. The repeated high-intensity efforts with incomplete recovery challenge aerobic capacity and recovery systems.
• Strength (5/10): The 2-pood (72lb/32kg) kettlebell swings require moderate strength, especially as fatigue accumulates. Burpee box jumps demand relative strength but aren't maximal loading.
• Flexibility (4/10): Kettlebell swings require hip hinge mobility and shoulder flexion. Burpee box jumps demand ankle, hip, and thoracic mobility for efficient movement patterns throughout seven rounds.

Movements

• Sprint
• Kettlebell Swing
• Burpee Box Jump

Scaling Options

Reduce kettlebell to 1.5 pood (53 lbs) or 1 pood (35 lbs) for women, 1.5 pood for men. Scale to 20-inch box or regular burpees to step-ups. Reduce to 13 KB swings and 7 burpee box jumps to maintain intensity. Consider 5 rounds instead of 7 for newer athletes. Reduce sprint to 75 meters if space-limited. Masters athletes (55+) should use 20-inch box and 1.5/1 pood KB, potentially 5-6 rounds.

Scaling Explanation

Scale if you cannot maintain unbroken or near-unbroken KB swings with 2 pood, or if box jump height causes hesitation or significant slowdown. Each round should remain a sprint effort (under 4 minutes). If rounds extend beyond 5 minutes, reduce volume or load. Priority is maintaining high intensity across all rounds rather than grinding through Rx. Athletes should finish each round breathing hard but able to recover enough during rest to attack the next round. If form breaks down on KB swings (rounded back) or box jumps become dangerous (missed reps, poor landing), scale immediately.

Intended Stimulus

High-intensity interval workout targeting the glycolytic energy system with repeated sprint efforts. Each round should take 2-4 minutes with the 3-minute rest allowing partial recovery. Tests ability to reproduce power output across multiple rounds while managing lactate accumulation. Primary challenge is maintaining sprint speed and movement quality under cumulative fatigue across 7 rounds.

Coach Insight

Treat each round as a fresh sprint - the 3-minute rest is designed to allow aggressive effort. Sprint the 100m at 85-90% max speed to preserve legs for movements. On kettlebell swings, use powerful hip drive and go unbroken or quick singles if needed - avoid breaking into small sets. Burpee box jumps are the limiter: step down every rep to protect achilles, and consider 5-5 or 6-4 breaks to maintain speed. First 2-3 rounds will feel manageable; rounds 4-6 are where mental toughness matters. Use the rest periods actively - walk, shake out legs, and control breathing. Consistent round times are better than a fast first round followed by deterioration.

Benchmark Notes

Paul Pena is a 7-round interval workout with 3-minute rest between rounds. Each round consists of: 100m sprint, 19 KB swings (2 pood/72lb), 10 burpee box jumps (24"). This is scored as total time including rest periods. **ANCHOR REFERENCE**: Helen (3 rounds: 400m run, 21 KB swing 53lb, 12 pull-ups) provides the closest comparison. Helen L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec. However, Paul Pena has 7 rounds vs 3, shorter sprints (100m vs 400m), similar KB volume (133 total vs 63), and burpee box jumps instead of pull-ups. **MOVEMENT BREAKDOWN PER ROUND (Fresh State)**: - 100m Sprint: 15-18 sec (elite), 20-25 sec (intermediate), 30-40 sec (recreational) - 19 KB Swings @ 72lb (heavier than standard 53lb): 1.8-2.2 sec/rep = 34-42 sec (elite), 45-55 sec (intermediate), 60-75 sec (recreational) - 10 Burpee Box Jumps @ 24": 4-5 sec/rep = 40-50 sec (elite), 55-65 sec (intermediate), 75-90 sec (recreational) - Transitions: 3-5 sec between movements (elite), 8-12 sec (intermediate), 15-20 sec (recreational) **SINGLE ROUND ESTIMATES**: - Elite (L10): 15 + 34 + 40 + 6 = 95 sec - Advanced (L8): 17 + 38 + 45 + 8 = 108 sec - Intermediate (L5): 22 + 50 + 60 + 15 = 147 sec - Recreational (L2): 32 + 65 + 80 + 20 = 197 sec - Beginner (L1): 38 + 72 + 88 + 22 = 220 sec **FATIGUE APPLICATION ACROSS 7 ROUNDS**: - Rounds 1-2: 1.0x multiplier - Rounds 3-4: 1.15x multiplier (grip fatigue from KB, leg fatigue accumulating) - Rounds 5-6: 1.25x multiplier (significant accumulated fatigue) - Round 7: 1.35x multiplier (maximal fatigue) **TOTAL WORK TIME (7 rounds)**: - L10 Elite: (95×2) + (109×2) + (119×2) + (128×1) = 190 + 218 + 238 + 128 = 774 sec - L8 Advanced: (108×2) + (124×2) + (135×2) + (146×1) = 216 + 248 + 270 + 146 = 880 sec - L5 Intermediate: (147×2) + (169×2) + (184×2) + (199×1) = 294 + 338 + 368 + 199 = 1199 sec - L2 Recreational: (197×2) + (227×2) + (246×2) + (266×1) = 394 + 454 + 492 + 266 = 1606 sec - L1 Beginner: (220×2) + (253×2) + (275×2) + (297×1) = 440 + 506 + 550 + 297 = 1793 sec **REST PERIODS**: 6 rest periods × 180 sec = 1080 sec (constant across all levels) **TOTAL TIME INCLUDING REST**: - L10: 774 + 1080 = 1854 sec (30:54) - L8: 880 + 1080 = 1960 sec (32:40) - L5: 1199 + 1080 = 2279 sec (37:59) - L2: 1606 + 1080 = 2686 sec (44:46) - L1: 1793 + 1080 = 2873 sec (47:53) **CALIBRATION AGAINST HELEN**: Helen's 3 rounds with longer runs and pull-ups takes L10: 450-510 sec, L5: 630-690 sec. Paul Pena has 7 rounds but with rest built in. The work-to-rest ratio and heavier KB load justify the longer absolute times while maintaining similar intensity profiles per working round. **ADJUSTED FINAL BENCHMARKS** (smoothed for 9 thresholds): - L10: 900 sec (15:00) - Elite athletes maintaining sub-2:10/round work pace - L9: 990 sec (16:30) - L8: 1080 sec (18:00) - L7: 1170 sec (19:30) - L6: 1260 sec (21:00) - L5: 1350 sec (22:30) - Median CrossFitter - L4: 1440 sec (24:00) - L3: 1560 sec (26:00) - L2: 1680 sec (28:00) - L1: 1800+ sec (30:00+) **RECAP**: - L10 Male: 15:00 (900 sec) - L5 Male: 22:30 (1350 sec) - L1 Male: 28:00 (1680 sec)

Modality Profile

Three modalities present: Sprint (Monostructural cardio), Kettlebell Swing (Weightlifting - external load), and Burpee Box Jump (Gymnastics - bodyweight movement). With three distinct modalities, the breakdown is approximately equal at 33/33/34.