Workout Description

Why This Workout Is Hard

The 440m run must be completed at sprint pace (1:30-1:45) to leave time for KB work, immediately followed by max-effort unbroken pressing while heart rate is redlined. This combination of cardiovascular stress and overhead work under duress, repeated 6 times, creates significant cumulative fatigue. However, the 1:1 work-to-rest ratio prevents complete breakdown and keeps volume manageable. The fundamental movements and built-in recovery prevent this from reaching Very Hard, but the intensity required and fatigue accumulation make it solidly Hard for the average athlete.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Max effort unbroken kettlebell sets after runs test shoulder and grip stamina intensely. Six rounds of this combination creates substantial muscular endurance demand despite rest intervals.
• Endurance (7/10): Six rounds of 440-meter runs with elevated heart rate demands significant cardiovascular capacity. The 2-minute rest provides recovery, but cumulative aerobic fatigue builds across all rounds.
• Speed (7/10): The 2-minute work windows demand fast running to maximize kettlebell reps. Quick cycling of unbroken overhead reps while managing fatigue requires aggressive pacing and minimal transitions.
• Power (5/10): If jerking is chosen, explosive hip drive and speed under the bell create moderate power demands. Running at pace also requires some power output, especially when fatigued.
• Strength (4/10): The 24kg single-arm overhead work requires moderate strength but isn't near maximal loads. Strength endurance matters more than pure strength in this context.
• Flexibility (3/10): Overhead shoulder position requires adequate mobility, and running demands basic hip and ankle range. Not extreme mobility requirements but more than minimal.

Movements

• Run
• Kettlebell Shoulder-to-Overhead

Scaling Options

Reduce KB to 16kg (35 lbs) or 12kg (26 lbs) if unable to maintain 10+ unbroken reps. Reduce run to 300m or 200m if unable to complete in under 1:45. Drop to 4-5 rounds if recovery is inadequate between efforts. Advanced option: increase to 32kg (70 lbs). Allow broken KB sets (max reps in remaining time) if unbroken requirement eliminates the pressing stimulus entirely.

Scaling Explanation

Scale if you cannot complete the run in under 1:45, cannot achieve 10+ unbroken single-arm reps at 24kg, or cannot maintain intensity across all 6 rounds. The priority is preserving the interval stimulus - each work period should feel like a sprint effort with adequate KB work time. If the run takes the full 2 minutes, you've lost the pressing stimulus. If you can only get 3-5 KB reps, the weight is too heavy. Goal is consistent rounds with 15-45 seconds of pressing work per interval.

Intended Stimulus

High-intensity interval workout targeting glycolytic conditioning with grip and single-arm strength endurance. Each 2-minute work window is a sprint effort combining moderate-pace running (90-120 seconds) with max effort unbroken pressing. The 2-minute rest allows partial recovery, testing ability to repeat efforts across 6 rounds. Primary challenge is maintaining KB output as grip and shoulder fatigue accumulate.

Coach Insight

Run at 75-80% effort - you need 15-30 seconds minimum for meaningful KB work. Most athletes will complete the run in 1:30-2:00. Choose press for greater control and consistent unbroken sets, or jerk for higher rep potential but increased break risk. Your score is total KB reps across all rounds - this is where you differentiate. Switching hands each round means 3 rounds per side (plan accordingly: R-L-R-L-R-L or L-R-L-R-L-R). First round sets the tone but don't overcook it. Expect 15-25 reps per round early, 10-15+ in later rounds as shoulder and grip fatigue sets in. If you break the set, that round is over - transition to rest immediately.

Benchmark Notes

Primary limiter is running speed to preserve time for KB reps, followed by shoulder/grip endurance under the unbroken constraint. L1 athletes (~2:00 runs) may get 0-2 reps many rounds, totaling ~8. L5 athletes (~1:35 runs) averaging 11-12 reps/round for ~70 total. L10 elites (~1:10-1:15 runs) with 25-30 reps/round using efficient jerk technique reach ~170. The 2-min rest allows good recovery, but fatigue accumulates on shoulders and grip. Choosing jerk over press adds 20-30% more reps at higher levels.

Modality Profile

Run is a monostructural cardio movement (50%). Kettlebell Shoulder-to-Overhead is a weightlifting movement with external load (50%). Two unique movements split evenly between M and W modalities.