Workout Description

Why This Workout Is Very Hard

This workout combines heavy front squats (225/155) with high-volume kettlebell swings and burpee box jump overs in a continuous format. The front squats are near-maximal for many athletes, and must be performed fatigued 6 times. The burpee box jumps create significant cardiovascular demand while the legs are already taxed from squats and swings. The combination and sequencing creates a brutal leg-dominant challenge with no built-in rest.

Benchmark Times for Pilchuck

• 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:

• Endurance (8/10): Six rounds of high-intensity movements with heavy loads creates significant cardiovascular demand. The combination of movements keeps heart rate consistently elevated throughout.
• Power (8/10): Box jump overs and kettlebell swings are explosive movements. Even front squats require power to maintain speed under load.
• Stamina (7/10): Multiple rounds with moderate-to-high reps challenge muscular endurance, particularly in legs and posterior chain. Grip endurance becomes a limiting factor.
• Strength (7/10): Heavy front squats at 225/155 require significant strength. The kettlebell weight is also substantial, making this a strength-endurance challenge.
• Speed (7/10): Quick transitions between movements and fast cycling of kettlebell swings and box jumps are crucial for good times.
• Flexibility (6/10): Front rack position demands good mobility. Full-depth front squats and burpee box jumps require good hip and ankle range.

Movements

• Front Squat
• Kettlebell Swing
• Burpee Box Jump-Over

Scaling Options

Front Squat: Scale to 185/125 or 155/105 based on 1RM (should be ~65-70% of 1RM). Sub goblet squats if front rack is limiting. Kettlebell: Reduce to 53/35 lb or 44/26 lb. Burpee Box Jump Overs: Step-ups or step-downs acceptable, reduce height to 20/16". Can reduce to 4-5 rounds while maintaining loading if needed. Target similar work:rest ratio with modifications.

Scaling Explanation

Scale if unable to perform 5+ unbroken front squats at prescribed weight, if kettlebell swings cause grip failure, or if unable to maintain safe jumping mechanics when tired. Prioritize keeping load challenging while enabling consistent movement. Athletes should be able to complete each round in 2-3 minutes with brief rests between rounds. Scale to allow completion within 18 minutes while maintaining intensity. Form deterioration on front squats or dangerous box jump technique are key indicators to modify.

Intended Stimulus

Moderate-length glycolytic workout targeting the 12-18 minute time domain. Primary focus is on leg drive and posterior chain power endurance, with significant cardiovascular demand. The heavy front squats create a strength-endurance challenge while the kettlebell swings and burpee box jumps maintain high heart rate and test power output under fatigue.

Coach Insight

Break front squats into sets of 4-3-3 or 5-5 early to preserve position. Quick singles are better than failed reps. Keep kettlebell swings powerful but efficient - think about 2 sets of 12 or 3 sets of 8. For burpee box jumps, establish consistent rhythm and minimize ground time. Don't rush transitions between movements, but be deliberate. Expect rounds 3-4 to be the hardest - maintain mechanics here when fatigue hits.

Benchmark Notes

This workout is most similar to DT in structure (5 rounds of 3 barbell movements) but with higher load, an added KB swing, and burpee box jump overs. Analysis: 1. Base movement times per round: - 10 Front Squats (225/155): ~3-4s each = 30-40s - 24 KB Swings: ~2s each = 48s - 14 BBJO: ~5s each = 70s Base round time: ~148-158s Fatigue multipliers: - Rounds 1-2: 1.0x - Rounds 3-4: 1.2x - Rounds 5-6: 1.3x Transitions between movements: ~5s x 2 per round Projected round times: Rounds 1-2: 158s Rounds 3-4: 190s Rounds 5-6: 205s Total projected time for elite (L10): ~480s (8:00) Comparing to DT anchor (360-420s for men), this should be ~25% slower due to: - Heavier front squat load (+90/60 lbs) - Additional KB swing volume - Burpee box jumps adding significant fatigue L10: 8:00/10:00 L5: 12:00/14:00 L1: 18:00/20:00

Modality Profile

Front Squat (W) and Kettlebell Swing (W) are both weighted movements, while Burpee Box Jump-Over (G) is a gymnastics movement. With 2 weightlifting movements and 1 gymnastics movement out of 3 total movements, this creates a 70/30/0 split between W/G/M.

Similar Workouts to Pilchuck

If you enjoy Pilchuck, you might also like these similar CrossFit WODs:

• Saffa (84% similar) - Buy-In: 20 Burpees EMOM for 20 minutes Minute 1: 15/12 calorie Row Minute 2: 20/15 Plate Ground-to-...
• Three Wise Men (84% similar) - For Time 3 Rounds of: 5 Hang Squat Snatches (185/125 lb) 10 Bar Facing Burpees Then, 3 Rounds of: 1...
• Stuart McGrath (84% similar) - For Time 21-18-15-12-9-6-3 reps of: Squat Cleans (60/40 kg) Wall Ball Shots (20/14 lb) Jerks (60/40 ...
• Legend (84% similar) - 6 Rounds for Time 12 Thrusters (135/95 lb) 5 Clean-and-Jerks (135/95 lb) 7 Lateral Burpees 5 Snatche...
• Mama Paula (83% similar) - 7 Rounds for Time 7 Man Makers (2x22.5/15 kg) 7 Dumbbell Squat Cleans (2x22.5/15 kg) 7 Dumbbell Clea...
• Patrick Brown (83% similar) - For Time 3 Rounds of: 5 Back Squats (315/225 lb) 30 Box Jumps (24/20 in) Then, 3 Rounds of: 5 Deadl...
• The Lyon (83% similar) - 5 Rounds for Time 7 Squat Cleans (165/115 lb) 7 Shoulder-to-Overheads (165/115 lb) 7 Burpee Chest-to...
• Macho Man (83% similar) - EMOM for as Long as Possible 3 Power Cleans (185/135 lb) 3 Front Squats (185/135 lb) 3 Jerks (185/13...

These WODs similar to Pilchuck share comparable training demands, time domains, and movement patterns.