Workout Description

Why This Workout Is Very Hard

A long 20-minute grind with moderately heavy deadlifts, high-skill burpee pull-ups, and heavy kettlebell swings will tax grip, posterior chain, and aerobic capacity. Volume accumulates quickly while the run keeps the heart rate high. Managing transitions and unbroken sets under fatigue requires advanced pacing and strength-endurance, placing this squarely in the Very Hard category.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Repeated sets of deadlifts, burpee pull-ups, and kettlebell swings accumulate significant volume, challenging grip and posterior chain endurance over the entire AMRAP.
• Endurance (7/10): Twenty minutes of continuous work with repeated 200 m runs demands solid aerobic capacity and the ability to recover between loaded efforts without stopping.
• Strength (6/10): Deadlifts at 225/155 and heavy kettlebell swings require respectable absolute strength, especially when performed repeatedly under fatigue.
• Power (5/10): Explosive hip extension on swings and strong pulls from the floor favor powerful athletes, but output must be tempered to sustain 20 minutes.
• Speed (5/10): Efficient cycling and quick transitions matter, yet the workout rewards sustainable pacing more than sprint speed due to its duration.
• Flexibility (2/10): Only standard ranges are required: hinge, overhead swing, and reaching to the pull-up bar. Mobility limitations rarely become the main limiter.

Movements

• Kettlebell Swing
• Deadlift
• Run
• Burpee Pull-Up

Scaling Options

Scale to: Deadlift 185/125 or 155/105 lb • Burpee + Jumping Pull-Up (lower bar height) • Kettlebell 53/35 lb or Russian swings • Run 150 m or 12/10 cal bike

Scaling Explanation

These options preserve the hinging, pulling, and aerobic stimulus while matching strength and skill to keep sets smooth and unbroken with consistent running or equivalent monostructural work.

Intended Stimulus

Sustainable, gritty engine piece with unbroken or near-unbroken sets and steady runs. Heart rate should be high but controlled, with minimal rest and quick transitions. Grip and posterior chain will fatigue, but smart pacing keeps movement quality high. You should finish feeling thoroughly taxed yet consistent, not blown up by early over-pacing.

Coach Insight

Pace the first 5 minutes conservatively, then lock into a sustainable cadence: smooth 6 deadlifts, steady burpee pull-ups, crisp swings, and a controlled 200 m run. One tip: Keep all sets unbroken. If needed, break burpee pull-ups into a quick 4/3—but avoid resting. Common mistakes: sprinting early, sloppy deadlift setup, and death-grip on swings. Breathe and relax your hands when possible.

Benchmark Notes

Total completed rounds in 20 minutes indicate capacity. Beginners will maintain form with singles or small sets, while intermediates aim for steady unbroken sets and fast runs. Advanced athletes keep transitions tight and maintain near-unbroken work to reach double-digit rounds.

Modality Profile

About a third of the time is spent running (monostructural), a third on bodyweight gymnastics via burpee pull-ups, and the remaining on external loads with deadlifts and kettlebell swings. The stimulus blends conditioning with grip-heavy pulling and hip extension work.

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