Workout Description

Why This Workout Is Hard

This is a brutal conditioning piece combining sprint-pace running (sub-50s for 240m is fast) with immediate max-effort KB swings using moderate-heavy loads. The 1:1 work-to-rest ratio provides insufficient recovery for six rounds of near-maximal effort. While movements are fundamental and the descending KB weight helps later rounds, the cardiovascular demand is severe. The instruction to 'rush and go unbroken' eliminates any transition recovery. Most average athletes will struggle to maintain output across all rounds despite the built-in rest periods.

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): The entire workout demands maximum speed: sprint the run, rush to KB, fast swing cycling. Short work and rest intervals require constant high-velocity movement and minimal transition time.
• Power (8/10): Highly explosive throughout: sub-50-second sprint runs paired with ballistic KB swings. Both movements require rapid force production and hip extension power under fatigue.
• Endurance (7/10): Six rounds of high-intensity intervals with purposefully short rest creates significant cardiovascular demand. The 1:15 rest prevents full recovery, testing aerobic capacity throughout the workout.
• Stamina (6/10): Unbroken KB swing sets accumulate posterior chain and grip fatigue across six rounds. Moderate volume per round but sustained muscular output under time pressure challenges stamina.
• Flexibility (6/10): American swings demand significant shoulder flexibility for overhead lockout and hip mobility for proper hinge mechanics. More demanding than standard Russian swings or basic movements.
• Strength (5/10): KB loads of 32kg/24kg and 24kg/16kg represent moderate loading. American swings require substantial strength but are submaximal. More about strength-endurance than pure force production.

Movements

• Run
• American Kettlebell Swing

Scaling Options

Reduce KB weight by 25-30%: men use 24/16 kg or 20/12 kg, women use 16/12 kg or 12/8 kg. Run 200m instead of 240m if unable to maintain sub-50s pace. Extend rest to 1:30 or 2:00 if technique deteriorates significantly. Can perform all 6 rounds at the lighter weight (24 kg men / 16 kg women) to maintain unbroken swings. Russian swings (eye level) are acceptable if American swings cause shoulder issues.

Scaling Explanation

Scale if your run times exceed 55 seconds consistently, as this eliminates swing time and defeats the workout's purpose. Scale KB weight if you cannot perform swings unbroken or if your back rounds/hyperextends at lockout. Priority is maintaining intensity and safe movement patterns over hitting prescribed loads. Target feeling is breathless but controlled - you should finish all 6 rounds at similar intensity. If you're stopping during swings or walking the run, you've gone too heavy or need longer rest.

Intended Stimulus

High-intensity interval conditioning targeting the glycolytic energy system across 15 minutes total (7:30 work time). Sprint efforts with incomplete recovery create significant metabolic stress and test your ability to repeat high-power output. The 1:1 work-to-rest ratio prevents full recovery, building anaerobic capacity and mental toughness. Primary challenge is maintaining intensity and movement quality while fatigued.

Coach Insight

Attack the run at 85-90% effort to ensure sub-50 second splits - this leaves 25-40 seconds for KB swings. Sprint to the kettlebell and start swinging immediately, no transition time wasted. Go fully unbroken on swings using aggressive hip drive and proper breathing (exhale at lockout). The descending weight after round 3 is intentional - you'll be fatigued but the lighter bell allows you to maintain volume. Expect rounds 4-5 to feel hardest as fatigue accumulates. Keep your core braced on swings to avoid hyperextension. Set the KB in the same spot every round for consistency.

Benchmark Notes

Total KB American swings across all 6 rounds. Primary limiters are aerobic recovery (1:15 rest is brutal), running speed to maximize swing time, and grip/shoulder endurance under fatigue. L1 athletes manage 7-8 swings per round with 55-60s runs. L5 athletes hit 48-52s runs and average 14 swings/round (10-12 on heavy rounds, 14-16 on lighter). L10 elites sustain 42-45s runs and bang out 20-25 swings per round unbroken, leveraging the lighter weight in rounds 4-6 despite accumulated fatigue. The heavier first 3 rounds (32kg) significantly limit volume compared to the lighter final 3 (24kg).

Modality Profile

Run is a monostructural cardio movement (50%). American Kettlebell Swing is a weightlifting movement using external load (50%). Two unique movements split evenly between M and W modalities.