Workout Description
2 Rounds for Time
400 meter Run
20 Kettlebell Swings (53/35 lb)
10 Goblet Squats (53/35 lb)
20 Overhead Plate Walking Lunges (45/25 lb)
400 meter Run
10 Overhead Plate Walking Lunges (45/25 lb)
20 Goblet Squats (53/35 lb)
10 Kettlebell Swings (53/35 lb)
Why This Workout Is Medium
Moderate loads with simple movements, but the volume adds up: 1,600 meters of running and 180 loaded reps. Overhead plate lunges introduce shoulder stability and midline stamina without high skill. Most athletes will sit in a sustained, aerobic grind with strategic breaks, making it tougher than a light metcon but short of heavy or high-skill benchmarks.
Benchmark Times for Scott Neumann
- Elite: <18:00
- Advanced: 21:00-23:00
- Intermediate: 25:00-27:00
- Beginner: >35:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High total reps under load, especially overhead and front-loaded positions, tax shoulder, leg, and midline endurance over sustained sets.
- Endurance (7/10): Two 400m runs per round drive a steady aerobic demand, requiring controlled pacing and breathing across 15–25 minutes for most athletes.
- Flexibility (5/10): Overhead lunges demand shoulder mobility, thoracic extension, and stable midline to keep the plate stacked and safe overhead.
- Speed (5/10): There’s benefit to crisp transitions and steady cadence, but the volume and overhead work limit pure sprinting.
- Power (4/10): Kettlebell swings require hip drive, but the workout emphasizes sustained output rather than peak explosiveness.
- Strength (3/10): Loads are moderate and intended for continuous movement, not maximal strength expression or heavy singles.
Scaling Options
Scale to: Runs 300m (or 500m row/0.6 mi bike) • KB 35/26 lb & plate 25/15 lb • Lunges at 15 then 8 per segment each round (or front rack if overhead is wonky)
Scaling Explanation
Adjusting distance, load, and lunge position preserves the aerobic grind and unilateral stimulus while keeping movement quality high and intensity appropriate.
Intended Stimulus
Sustained, steady cardio with muscular stamina. Runs should feel controlled and repeatable, not sprints. Most sets on swings and goblet squats should be unbroken or split once. Overhead lunges are the limiter—maintain a locked-out, stacked position and smooth stepping pattern. Aim for consistent round splits with minimal resting and quick transitions.
Coach Insight
Pace the first 400m like you can match it again at the end—smooth, not spicy. Break swings and goblet squats once at most.
Big tip: lock ribs down and punch the plate up on lunges; short, controlled steps beat long, wobbly ones.
Avoid early redlining, soft elbows overhead, and death-gripping the KB. Breathe deliberately between sets.
Benchmark Notes
Times range from 35–18 minutes, with most intermediate athletes landing around 25–21 minutes. Faster times require unbroken or near-unbroken sets on KB/goblet work and strong overhead positioning on lunges while keeping 400m runs steady but controlled.
Modality Profile
No gymnastics are present. About one mile of total running accounts for a sizable but not dominant aerobic portion. The bulk of work is weightlifting with a kettlebell and plate—swings, goblet squats, and overhead walking lunges—driving most of the time under tension.
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