Workout Description

Why This Workout Is Very Hard

This is a long, complex workout (60+ minutes) with multiple challenging factors: 1) Two 20-minute EMOMs with minimal built-in rest, 2) Heavy KB/DB work that accumulates fatigue across rounds, 3) High-skill movements under fatigue (devil press thrusters, KB complexes), 4) Cardio-intensive elements that prevent recovery (row calories, up-downs), and 5) Burpee buy-in/out adding extra fatigue. The combination and sequencing creates significant accumulated fatigue.

Benchmark Times for Saffa

• Elite: <32:00
• Advanced: 34:00-36:00
• Intermediate: 39:00-42:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Two 20-minute EMOMs with varied work-rest ratios create significant cardiovascular demand. Row intervals and continuous movement patterns tax aerobic and anaerobic systems.
• Speed (8/10): EMOM format forces quick transitions and fast movement cycling to complete prescribed work within each minute.
• Stamina (7/10): Multiple movement patterns repeated across 40 minutes challenge muscular endurance, particularly in shoulders, core, and legs through varied loading schemes.
• Power (7/10): Explosive movements like devil press thrusters, kettlebell swings, and dumbbell snatches require significant power output throughout both EMOMs.
• Flexibility (6/10): Overhead positions, hip mobility for swings/snatches, and full-range burpees demand good mobility throughout multiple planes of motion.
• Strength (5/10): Moderate loads in plate ground-to-overheads, devil press thrusters, and kettlebell complexes require strength, but not maximal effort.

Movements

• Single Under
• Kettlebell Swing
• Kettlebell Deadlift
• Burpee
• Kettlebell Thruster
• Sit-Up
• Dumbbell Snatch
• Up-Down
• Row

Scaling Options

Row: Reduce to 12/9 calories. Plate G2OH: Scale to 15/7.5kg or front raises. Devil Press: Use 12/8kg bells or regular dumbbell thrusters. KB Complex: Drop to 20/16kg or break into separate movements. Single-unders: Reduce to 30-40 or march in place. DB Snatch: Use 20/16kg or single-arm dumbbell clean and press. Up-downs: Reduce to 8/5 or step back/forward instead of jumping. Consider 16min blocks (4 rounds / 4 rounds) for newer athletes.

Scaling Explanation

Scale if unable to complete row calories with 15s rest, cannot maintain unbroken plate G2OH sets of 8+, or if KB complex causes technical breakdown. Priority is maintaining consistent movement through all rounds while keeping intensity high. Athletes should finish each minute with 5-10s rest. Form deterioration or missing target reps for 2+ rounds indicates need to scale. Target RPE 7-8/10 throughout.

Intended Stimulus

Moderate-length (50-60 min) mixed modal conditioning workout targeting both glycolytic and oxidative energy systems. First EMOM block emphasizes power output and explosive movements with rest intervals, while second block tests muscular endurance and skill work. Overall focus is on maintaining consistent output across varied time domains with compound movements.

Coach Insight

First EMOM: Push row pace early but leave 10-15s rest. Break plate G2OH into sets of 10-10 or 12-8. Keep sit-ups controlled but unbroken. Devil press thrusters should be singles or doubles with quick reset. Second EMOM: Link KB complex when fresh, break into 3-3 when fatigued. Maintain steady single-under rhythm. DB snatches can alternate every 3-4 reps. Up-downs should be deliberate but continuous. Rest periods are crucial - use them fully but start each minute ready.

Benchmark Notes

This is a long, complex workout with two 20-minute EMOM sections plus buy-in/buy-out. Analysis: Buy-In (20 burpees): 60-80 seconds First EMOM (20 min): - Row: 45-55s per round (fatigue +10% by round 4) - Plate G2O: 40-50s per round - Sit-Ups: 35-45s per round - Devil Press: 40-50s per round - Rest minute allows partial recovery Second EMOM (20 min): - KB Complex: 45-55s per round (fatigue +15%) - Single-Unders: 30-40s - DB Snatches: 35-45s - Up-Downs: 35-45s Buy-Out (18 burpees): 70-90 seconds (high fatigue) Total time for elite athletes ~32 minutes, scaling up for lower levels. Using Kelly (5 rounds of running/box jumps/wall balls) as closest benchmark due to similar duration and mixed modal nature. Kelly L10 is ~15-17.5 min for men, ~17-19.5 min for women. This workout is approximately 2x Kelly in volume/complexity, so doubling those benchmarks and adding 15% for increased complexity: Men: L10: 32-34 min L5: 42-44 min L1: 58-62 min Women: L10: 37-39 min L5: 47-49 min L1: 63-67 min

Modality Profile

Of 11 movements: G(3): Burpee, Sit-Up, Single Under; M(1): Row; W(7): Plate Ground To Overhead, Devil Press Thruster, KB Deadlift, KB Swing, KB Thruster, DB Snatch, Up-Down (weighted). Rounded to nearest 10% from raw percentages (27/9/64).

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