Workout Description

Why This Workout Is Hard

While individual elements are manageable (light KB weight, short runs, fundamental movements), the COMBINATION creates significant difficulty. Five rounds with only 1:30 rest means incomplete recovery between efforts, causing metabolic accumulation. The 2:00 work windows with max-effort burpees under fatigue become progressively brutal. The ~17.5 minute time domain with interval structure pushes conditioning limits. However, it's not Very Hard because the movements are basic, loading is light-moderate, and rest periods exist—most average CrossFitters can complete as prescribed but will suffer metabolically in later rounds.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Unbroken KB snatches demand grip and shoulder stamina. Max effort burpees test upper body endurance. The expectation of significant slowdown indicates high muscular stamina requirements across the 5 rounds.
• Endurance (7/10): Five 2-minute work intervals with running challenge cardiovascular capacity significantly. The 1:30 rest periods prevent pure aerobic stimulus, but metabolic accumulation across rounds creates substantial cardio demand.
• Power (7/10): Hang snatch is highly explosive, requiring powerful hip extension and overhead acceleration. Fast running and burpees with jump add power demands. The interval format preserves power output better than continuous work.
• Speed (6/10): Two-minute windows demand rapid transitions and quick movement cycling. Targets of sub-50s snatches and sub-60s runs require high intensity. Rest intervals allow speed maintenance but accumulated fatigue still slows pace.
• Flexibility (5/10): KB hang snatch demands overhead mobility, hip hinge mechanics, and thoracic extension. Burpees require adequate hip and shoulder range. More than basic movement patterns but not extreme flexibility.
• Strength (4/10): 24kg kettlebell hang snatches require moderate loading and strength. More focused on strength-endurance than maximal force production, with bodyweight burpees adding minimal pure strength demand.

Movements

• Run
• Burpee

Scaling Options

Reduce KB to 20kg/16kg (men/women). Scale to 12 snatches (6 per arm) if technique breaks down. Shorten run to 150-180m if exceeding 75 seconds. Use step-back burpees to maintain volume. Consider 4 rounds instead of 5 for beginners. Advanced athletes can increase KB to 28kg or add a weighted vest for burpees.

Scaling Explanation

Scale if you cannot complete unbroken snatches in under 60 seconds or if your run exceeds 75 seconds. The goal is to have 15-45 seconds for burpees each round. If you're getting fewer than 5 burpees per round, the weights or distances are too heavy. Priority is maintaining the sprint interval stimulus - each round should feel like you're chasing something, not surviving. Scale to preserve intensity and movement quality rather than grinding through with poor form.

Intended Stimulus

High-intensity glycolytic intervals with incomplete recovery. Each 2-minute work period targets maximal sustainable output across repeated sprints. Tests ability to maintain power and movement quality under accumulating metabolic fatigue. Primary challenge is conditioning with secondary emphasis on mental toughness as effort compounds across rounds.

Coach Insight

Attack round 1 at 90% to establish rhythm. Switch hands smoothly at 9 reps on snatches - no rest at transition. Run at 85% effort to preserve legs for burpees. First two rounds should yield 12-18 burpees; expect 6-10 in rounds 4-5. Focus on fast KB cycling rather than power - keep bell close to body. On burpees, use chest-to-deck standard but move efficiently, not explosively. Mental game is critical in rounds 3-5 when every rep hurts. Your score lives in the burpees, so don't sandbag the snatches and run thinking you'll make it up later.

Benchmark Notes

Score is total reps across all movements (18 snatches × 5 rounds = 90 fixed, plus ME burpees). Primary limiters are KB overhead stamina, lactate tolerance, and running recovery. L1 athletes struggle to complete snatches+run under 2:00, getting 0-3 burpees total (93 reps). L5 athletes finish work with 10-20s remaining per round early on, accumulating ~14 burpees across 5 rounds (104 reps). L10 elites maintain sub-50s snatches and sub-60s runs even under fatigue, banking 25-35s for burpees in early rounds and still hitting 3-5 in final rounds (121 reps). Expect 20-40% burpee output drop from round 1 to round 5 as metabolic debt compounds.

Modality Profile

Three unique movements across three modalities: Kettlebell Hang Snatch (W), Run (M), and Burpee (G). Each modality represents approximately one-third of the workout.