Workout Description
For Time
400 meter Run
25 Kettlebell Swings (1.5/1 pood)
25 Burpees
25 Air Squats
25 Single-Arm Kettlebell Push Press (1.5/1 pood)
1 mile Run
25 Kettlebell Swings (1.5/1 pood)
25 Burpees
25 Air Squats
25 Single-Arm Kettlebell Push Press (1.5/1 pood)
400 meter Run
Why This Workout Is Hard
Moderate loading with long monostructural work and 200 total reps makes this a long, grindy chipper. Movements are basic, but the 1.5 miles of running plus kettlebell swings and single-arm push presses demand pacing, shoulder stamina, and breathing control. Most intermediates will finish in 33–40 minutes; faster athletes around 29–33 minutes. Low skill, high volume drives the difficulty.
Benchmark Times for Steve Skipton Sr.
- Elite: <29:00
- Advanced: 31:00-33:00
- Intermediate: 35:00-37:00
- Beginner: >45:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): The 1.5 miles of running plus steady calisthenics require sustained aerobic output. Athletes must breathe well, settle into a rhythm, and manage heart rate across long efforts without redlining too early.
- Stamina (7/10): Fifty swings, fifty burpees, fifty air squats, and fifty single-arm presses challenge repeat contractions and shoulder/leg endurance. Success depends on holding small unbroken sets and quick transitions.
- Speed (5/10): Transitions and moderate set cycling matter. Strategic, sustainable pace is more important than sprinting, but moving quickly between stations yields meaningful time savings.
- Power (4/10): Kettlebell swings and push presses are dynamic, but the long duration limits peak explosiveness. Efficient hip drive and crisp dip-drive mechanics help conserve energy.
- Strength (3/10): Loads are moderate and submaximal. Strength is helpful for crisp lockouts on presses and safe, powerful hip extension on swings, but max force production is not the limiter.
- Flexibility (3/10): Requires standard ranges: overhead lockout for swings/presses and full-depth air squats. No advanced mobility beyond solid shoulder, hip, and ankle positions.
Scaling Options
Scale to: 200m/800m/200m runs with 15 reps per station • 35/26 lb KB (Russian swings) and 25 SA push press at 26/18 lb • Row 500m/1600m/500m if running isn’t possible
Scaling Explanation
These options trim distance, reduce volume, and lighten/shorten range-of-motion demands so athletes keep moving continuously and preserve the workout’s aerobic, shoulder-stamina stimulus.
Intended Stimulus
A steady grind with controlled heart rate on the runs and composed, efficient sets on the kettlebell. You should move continuously, rarely resting more than a few breaths. The middle mile should be sustainable, not a sprint. Keep the swings unbroken or in two sets, use small quick sets for the presses, and maintain consistent burpee cadence.
Coach Insight
Pace the first 400m and opening sets—save your push for the final 400m. Break presses early (e.g., 7-6-6-6) to protect shoulders.
The one tip: Keep burpees and transitions deliberately smooth; wasted time adds up fast.
Common mistakes: Overspeed the first half, racing the mile, and going unbroken on presses—these crush the back half. Breathe on swings and stand tall every rep.
Benchmark Notes
These time brackets set expectations from beginners to elite. L1 aligns with the 45-minute cap, while L9 targets ~29 minutes. Most intermediate athletes (L5–L6) should aim for 35–37 minutes. Use these to choose pacing, break sets appropriately, and decide whether to scale distance, load, or volume.
Modality Profile
About 40% monostructural from 1.5 miles of running. Roughly 30% gymnastics comes from 50 burpees and 50 air squats. The remaining 30% is weightlifting via 50 kettlebell swings and 50 single-arm push presses. Time distribution may vary slightly, but the balance emphasizes cardio with steady mixed-modal work.
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