Workout Description

Why This Workout Is Very Hard

This workout combines significant volume (300 total burpees, 300 air squats) with unilateral kettlebell work that challenges both strength and coordination. The ascending rep scheme creates cumulative fatigue, while the alternating arms prevent efficient rhythm. The combination of high-skill KB movements (snatches, jerks) under fatigue, plus the sheer volume of burpees and squats, makes this a grueling test that will take 35-45 minutes for most athletes.

Benchmark Times for Randy Savage

• Elite: <19:00
• Advanced: 21:00-23:00
• Intermediate: 26:00-29:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high volume of total reps (600+) with increasing rep schemes. Lower body stamina particularly tested with 300 total air squats.
• Endurance (8/10): Long workout with increasing volume demands sustained cardiovascular output. Multiple rounds of burpees and high-rep air squats create significant aerobic challenge.
• Power (7/10): Multiple explosive kettlebell movements (snatches, jerks, high pulls) require significant power output, though fatigue will impact expression.
• Flexibility (6/10): Kettlebell movements demand good overhead mobility. Full-depth squats and burpees require decent hip and ankle range of motion.
• Speed (5/10): Quick transitions between movements are important, but increasing volume necessitates pacing strategy over pure speed.
• Strength (4/10): Moderate kettlebell loads (24/16kg) for single-arm movements require strength, but not maximal. Focus is more on endurance than pure strength.

Movements

• Air Squat
• Burpee
• Kettlebell High Pull
• Russian Kettlebell Swing
• Kettlebell Clean
• Kettlebell Snatch

Scaling Options

Reduce kettlebell weight to 20/12kg or 16/8kg based on experience. Sub dumbbell movements if kettlebell technique is inconsistent. Reduce volume by cutting all rep counts by 5 (5-10-15-20-25 each side). For burpees, step-back variation or remove push-up. Air squats can be reduced to 20-30-40-50-60 or done to a target (box/ball). Time cap at 40 minutes.

Scaling Explanation

Scale if unable to perform 10+ unbroken kettlebell movements with excellent form at prescribed weight, or if burpees take more than 3-4 seconds each. Priority is maintaining safe kettlebell technique throughout - form degradation is primary scaling indicator. Target completion time is 25-40 minutes with consistent movement. Scale to maintain steady work rate without extended breaks.

Intended Stimulus

Long-duration glycolytic/oxidative workout (25-40 minutes) focusing on unilateral kettlebell control and lower body endurance. Primary challenge is maintaining technique and output across increasing volume while managing fatigue. Tests mental fortitude through ascending rep scheme and compound movements.

Coach Insight

Break kettlebell work into manageable sets (5+5 early, 3-4 sets later) to maintain form. Rest briefly between sides. Keep burpees steady but deliberate - don't sprint early rounds. Air squats should be quick but controlled in early rounds, expect to slow significantly in later rounds. Watch for kettlebell technique breakdown, especially in later rounds with high pulls and swings. Consider alternating sides each set rather than all reps on one side to manage fatigue.

Benchmark Notes

This is a high-volume kettlebell and bodyweight chipper with ascending reps. Analysis based on DT and Helen benchmarks due to similar kettlebell/bodyweight combination and volume. Breakdown by section: Section 1 (10 reps each): - KB Snatches: 2.5s/rep × 20 reps = 50s - Burpees: 3.5s × 10 = 35s - Air Squats: 1.5s × 30 = 45s Total ~150s with transitions Section 2 (15 reps each): - KB Push Jerks: 3s/rep × 30 = 90s - Burpees: 4s × 15 = 60s (fatigue) - Air Squats: 1.7s × 45 = 77s Total ~250s with transitions Section 3 (20 reps each): - KB Cleans: 3s/rep × 40 = 120s - Burpees: 4.5s × 20 = 90s - Air Squats: 2s × 60 = 120s Total ~360s with transitions Section 4 (25 reps each): - KB High Pulls: 3s/rep × 50 = 150s - Burpees: 5s × 25 = 125s - Air Squats: 2.2s × 75 = 165s Total ~480s with transitions Section 5 (30 reps each): - KB Swings: 2.5s/rep × 60 = 150s - Burpees: 5.5s × 30 = 165s - Air Squats: 2.5s × 90 = 225s Total ~600s with transitions Base time estimate: ~1840s Adjusted for cumulative fatigue (+15-20%) Final targets: Men: L10: 19:00 (1140s) L5: 29:00 (1740s) L1: 45:00 (2700s) Women: L10: 21:00 (1260s) L5: 32:00 (1920s) L1: 50:00 (3000s)

Modality Profile

Out of 7 movements: 2 Gymnastics (Air Squat, Burpee) and 5 Weightlifting (KB Clean, KB High Pull, KB Push Jerk, KB Snatch, Russian KB Swing). Rounded to nearest 10%, this gives us 30% Gymnastics, 0% Monostructural, and 70% Weightlifting.

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