Workout Description

Why This Workout Is Very Hard

A short, high-skill triplet with a tight 10-minute cap. The 800 m row demands a hard opening pace, followed by 66 double-kettlebell shoulder-to-overheads that tax pressing stamina and midline. It finishes with a 132-foot handstand walk—advanced gymnastics under heavy shoulder fatigue—making skill and shoulder endurance decisive for completion and speed.

Benchmark Times for Second Cut

• Elite: <5:30
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Sixty-six double-kettlebell shoulder-to-overheads impose significant local muscular endurance for shoulders and triceps, compounded by midline fatigue that carries into the handstand walk.
• Speed (7/10): A tight cap pushes fast transitions, compact sets, and quick cycle rates—especially on the row and kettlebells—while keeping handstand walk breaks brief.
• Endurance (6/10): A fast 800 m row sets a high aerobic demand, and athletes must maintain breathing control through pressing sets and the handstand walk over roughly 6–10 minutes of continuous work.
• Flexibility (5/10): Efficient rack and overhead positions and shoulder/wrist mobility are needed to stack joints for both the kettlebell work and stable handstand walking lines.
• Power (4/10): Hip drive and a quick dip-drive in the shoulder-to-overhead reward explosive transfer, but the workout is more about repeatable output than peak power.
• Strength (4/10): Loads are moderate and not limit strength, but require sufficient overhead strength and core stability to cycle reps and support bodyweight during the handstand walk.

Movements

• Kettlebell Shoulder-to-Overhead
• Handstand Walk
• Row

Scaling Options

Scale to: 800 m Row, 66 Single-KB Shoulder-to-Overhead (16/12 kg), 132 ft Bear Crawl • 600 m Row, 50 KB Shoulder-to-Overhead (2x16/12 kg), 100 ft Handstand Walk (25-ft sections) • 800 m Row, 66 DB Shoulder-to-Overhead (2x25/15 lb), 100 Handstand Shoulder Taps

Scaling Explanation

These options preserve the engine-overhead-skill intent by adjusting load, volume, and gymnastics complexity so athletes keep moving fast while protecting positions and capacity.

Intended Stimulus

Fast opener into shoulder stamina and skill. Row hard but controlled, then chip the kettlebell reps in quick sets with minimal rest, keeping core tight to save the shoulders for the handstand walk. Finish with confident, efficient handstand walking—short breaks, precise lines. It should feel urgent, with burning shoulders and high heart rate throughout.

Coach Insight

Pace the row at 85–90%—hard but non-redline. You should jump straight to the bells. The one thing: break the 66 into sustainable, short sets (e.g., 8–12) with 5–8 second rests to preserve the handstand walk. Common mistakes: sprinting the row, gripping bells too long, and rushing the handstand walk with sloppy lines and no breathing control.

Benchmark Notes

Times reflect total finish time. L1 may time-cap; L5 target is around 9 minutes, while elite athletes push near 5:30–6:00. The row should be aggressive but sustainable, with the bulk of time spent on shoulder-to-overheads and a composed, efficient handstand walk to finish.

Modality Profile

Monostructural work (800 m row) opens with about a third of the effort. Weightlifting (double-kettlebell shoulder-to-overheads) dominates time and shoulder fatigue. Gymnastics (handstand walk) is a smaller portion by time but high in skill and ultimately determines success under fatigue.

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