Workout Description

Why This Workout Is Hard

While burpees and KB swings are both metabolically challenging, the 21-15-9 rep scheme provides natural break points and the total volume (45 reps each) is moderate. The 7-minute time cap creates urgency but is achievable. The movements don't significantly interfere with each other, and the KB weight (53/35lb) is standard. Most average CrossFitters can complete this as prescribed with some rest breaks.

Benchmark Times for Regionals 9.3 (Canada East)

• Elite: <2:30
• Advanced: 3:00-3:30
• Intermediate: 4:00-4:30
• Beginner: >7:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume compound movements tax both upper and lower body muscular endurance. The descending rep scheme maintains intensity as fatigue builds.
• Speed (8/10): Short time cap and descending rep scheme rewards fast transitions and quick cycling of both movements.
• Endurance (7/10): Short but intense workout with no rest creates significant cardiovascular demand. The 7-minute time cap forces sustained high-intensity output throughout.
• Power (7/10): Both movements require explosive hip drive. Kettlebell swings are inherently a power movement, while burpees demand power for quick transitions.
• Flexibility (5/10): Hip mobility for swings and burpees, shoulder mobility for overhead position, and general range of motion for ground-to-overhead transitions.
• Strength (4/10): Moderate load kettlebell swings require some strength, but not maximal. Burpees test relative bodyweight strength capacity.

Movements

• Kettlebell Swing
• Burpee

Scaling Options

Reduce kettlebell weight to 1 pood (35/24 lbs) or 0.75 pood (26/18 lbs) for newer athletes. Step-back burpees instead of jumping. For significant scaling, reduce to 15-12-9 rep scheme. Maintain 7-minute time cap but expect 5-6 minutes for experienced athletes. Can substitute KB swings with dumbbell or sandbag power cleans if needed.

Scaling Explanation

Scale if unable to maintain proper KB swing mechanics for sets of 10+ at prescribed weight or if burpees take more than 2 seconds each. Athletes should be able to complete at least 15 unbroken KB swings when fresh. Priority is maintaining high intensity with full range of motion. Target time is 4-6 minutes - scale load or reps if projected time exceeds 7 minutes. Form deterioration on KB swings is key indicator for scaling weight.

Intended Stimulus

Short, intense glycolytic workout targeting 4-6 minutes of sustained effort. Primary focus is metabolic conditioning with moderate load. The descending rep scheme creates urgency while testing power endurance. Challenges mental toughness through simple but demanding movements.

Coach Insight

Start fast but controlled - aim to complete first round of 21 in 2 sets or less. Break burpees into sets of 7-8 in first round, 5-6 in second, 4-5 in final round. For KB swings, sets of 8-7-6 in first round, then 8-7, and unbroken final 9. Keep transitions under 5 seconds. Stand tall and breathe at top of KB swing. Common mistake is rushing burpees without full extension or letting KB swing turn into front raise.

Benchmark Notes

This is a 21-15-9 couplet similar to Fran but with burpees and KB swings instead of thrusters and pull-ups. Using Fran as anchor but adjusting for movement differences: Burpees (3-4s/rep fresh): - 21 reps: 63-84s - 15 reps: 45-60s (+10% fatigue) - 9 reps: 27-36s (+20% fatigue) Total: 135-180s KB Swings (1.5-2s/rep): - 21 reps: 31-42s - 15 reps: 22-30s (+10% fatigue) - 9 reps: 13-18s (+20% fatigue) Total: 66-90s Transitions between movements: ~5s x 2 = 10s Total projected time for elite athletes: 210-280s Comparing to Fran anchor (120-140s male / 140-170s female), this should be about 50% slower due to: - Burpees taking longer than thrusters - Heavy KB (1.5 pood ≈ 53lb) requiring more control - More total ground-to-overhead cycles Final targets: Male L10: 150-180s Male L5: 270-300s Male L1: 420-450s Female L10: 180-210s Female L5: 300-330s Female L1: 450-480s

Modality Profile

Burpee is a gymnastics (bodyweight) movement, while Kettlebell Swing is a weightlifting movement. With two movements split across two modalities, this results in a 50/50 split between G and W.

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