Workout Description

Why This Workout Is Very Hard

This workout combines high-intensity burpees bookending a complex kettlebell sequence, with minimal rest periods. The 16-minute middle section with technical KB movements (cleans, squats, jerks) creates significant fatigue, especially in grip and shoulders. The push-up penalty during breaks adds psychological pressure and extra volume. The format prevents full recovery between sections, making the final burpee AMRAP particularly challenging.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume kettlebell complexes combined with burpee intervals create substantial muscular endurance demands across upper body, core, and legs.
• Endurance (8/10): Multiple AMRAPs with burpees bookending the workout creates significant cardiovascular demand. The 16-minute complex section particularly tests aerobic capacity and work capacity.
• Speed (7/10): Quick transitions between complex movements and fast cycling of burpees are essential. Push-up penalty encourages maintaining intensity.
• Power (6/10): Kettlebell clean-and-jerks and gorilla cleans require power production. Burpees also demand explosive elements when performed at high intensity.
• Flexibility (5/10): Clean-and-jerks and front squats require decent mobility. Burpees and gorilla cleans demand hip and shoulder mobility throughout.
• Strength (4/10): Moderate kettlebell loads challenge strength endurance, particularly in the pressing and clean complex portions, but maximal strength isn't the limiting factor.

Movements

• Push-Up
• Front Squat
• Burpee
• Clean and Jerk

Scaling Options

Reduce KB weight to 12/8kg or 8/6kg if unable to maintain overhead control. Sub step-back burpees for standard burpees if needed. For KB complex, reduce to 3 or 2 reps per movement while maintaining all three movements. Can reduce push-up penalty to 5 reps. For pressing, strict press can become push press if shoulder fatigue is limiting factor. Time domains can remain as written since built-in rest periods allow scaling through intensity management.

Scaling Explanation

Scale if unable to maintain full KB lockout overhead for 10+ reps, or if burpee pace drops below 8 reps/minute. Priority is maintaining power output and proper positioning throughout - particularly in the 16-min complex where fatigue accumulates. Athletes should finish each 4-min burpee section with 12+ reps while keeping chest-to-ground standard. The workout should feel challenging but allow continuous movement with only brief breaks between rounds of the complex.

Intended Stimulus

Mixed-modal conditioning workout targeting both phosphagen and glycolytic systems. The 4-minute burpee bookends create intense anaerobic demands, while the 16-minute kettlebell complex develops strength-endurance and tests oxidative capacity. Overall stimulus emphasizes power endurance and mental toughness through varied time domains. The 2-minute rest periods allow partial but incomplete recovery, challenging energy system management.

Coach Insight

First burpee AMRAP: Aim for 85% max sustainable pace to leave gas for later sections. For KB work, establish consistent rhythm on presses - breathing at top of each rep. In 16-min complex, break sets early before form degrades (2+2 on each movement). Quick transitions between movements but take 2-3 breaths between rounds. Final burpee AMRAP will test mental fortitude - focus on maintaining standards even when fatigued. The push-up penalty reinforces pacing discipline. Keep core engaged during all KB movements to protect lower back.

Benchmark Notes

Breaking down each AMRAP segment: 1st 4-min Burpee AMRAP: - Fresh state burpees at 3-4 sec/rep - Elite: 15-17 reps/min = 60-68 burpees - Intermediate: 12-14 reps/min = 48-56 burpees - Beginner: 8-10 reps/min = 32-40 burpees 6-min KB Press AMRAP: - Fresh state alternating presses at 2-3 sec/rep - Elite: 20-22 reps/min = 120-132 reps - Intermediate: 15-17 reps/min = 90-102 reps - Beginner: 10-12 reps/min = 60-72 reps 16-min Complex AMRAP: - 12 total reps per round (4 each movement) - Fresh complex time ~25-30 sec for elite - Fatigue multiplier increases through rounds - Elite: 8-9 rounds = 96-108 reps - Intermediate: 6-7 rounds = 72-84 reps - Beginner: 4-5 rounds = 48-60 reps Final 4-min Burpee AMRAP: - Heavy fatigue state (1.5x multiplier) - Elite: 10-12 reps/min = 40-48 burpees - Intermediate: 8-10 reps/min = 32-40 burpees - Beginner: 5-7 reps/min = 20-28 burpees Total rep ranges: L10 (Elite): 316-356 reps L5 (Intermediate): 242-282 reps L1 (Beginner): 160-200 reps Using Fight Gone Bad as closest anchor (430-500 reps for L10), but adjusting down ~30% due to heavier loading and more complex movements in this workout. Final L10/L5/L1 targets: Male: 350/275/180 reps Female: 315/248/162 reps

Modality Profile

Of the 6 movements: Burpee and Push-Up are Gymnastics (2 movements = 33%). Kneeling Press, Gorilla Clean, Front Squat, and Clean and Jerk are all Weightlifting (4 movements = 67%). Rounded to nearest 10% gives G:30/W:70. No Monostructural movements present.

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