Workout Description

Why This Workout Is Hard

The 44 reps create significant volume, and the kettlebell complex (3 movements per rep = 132 total KB movements) causes substantial fatigue accumulation. The burpees at the end become increasingly challenging due to prior leg fatigue from squats and KB work. While individual elements aren't extreme, the continuous nature and movement interference make this a challenging 12-15 minute workout for the average CrossFitter.

Benchmark Times for Taco44

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): 132 total reps with compound movements tax muscular endurance. KB complex particularly challenges shoulder, core, and leg stamina through multiple positions.
• Endurance (7/10): High-rep scheme combined with complex movements creates significant cardiovascular demand. The burpees especially drive up heart rate and challenge aerobic capacity.
• Speed (7/10): For time format rewards quick transitions. Cycling through complex movements efficiently is crucial for good time.
• Power (6/10): KB complex involves explosive elements in clean and thruster. Burpees require power to transition from ground to standing repeatedly.
• Flexibility (5/10): KB complex requires good hip and shoulder mobility. Thruster position demands ankle, hip, and shoulder range of motion.
• Strength (4/10): Moderate loads with kettlebells in complex movements test strength endurance. Double KB work adds difficulty but isn't maximal strength focused.

Movements

• Air Squat
• Kettlebell Deadlift
• Burpee
• Kettlebell Thruster
• Kettlebell Clean

Scaling Options

Reduce KB weight to 12/8kg or single KB at 16/12kg if doubles are too heavy. Scale burpees to step-back or step-up versions if needed. For air squats, reduce depth to above parallel or use a target/box for consistent depth. Volume can be reduced to 33 or 22 reps of each movement. Alternative KB complex: Deadlift + Clean only, removing the thruster. Time cap suggestion: 25 minutes.

Scaling Explanation

Scale if unable to perform 10+ unbroken air squats with good form, 5+ KB complexes unbroken at prescribed weight, or if burpees take longer than 3 seconds each when fresh. Maintaining intensity is key - athletes should be able to complete the workout in under 20 minutes. Form deterioration on KB complex is primary indicator for scaling weight. Priority is on keeping consistent movement patterns throughout, especially during the complex. Target effort level should feel like 7-8/10 intensity with short breaks.

Intended Stimulus

Moderate-length glycolytic workout targeting the 12-18 minute time domain. Primary focus is on leg endurance and total body conditioning. The kettlebell complex adds a strength-endurance component while maintaining an elevated heart rate. This workout tests mental fortitude through high-volume, full-body movements with a moderate load.

Coach Insight

Break the air squats into 3-4 sets (15-12-10-7) to maintain good depth and avoid burning out early. For KB complexes, use sets of 6-8 when fresh, dropping to sets of 4-5 as fatigue sets in. The complex should flow smoothly - don't put the bells down between movements within each complex. For burpees, aim for consistent 5-7 rep sets with minimal rest. Most athletes hit a wall around rep 25-30 of each movement - plan breaks before form deteriorates. Quick transitions between movements are crucial for a good time.

Benchmark Notes

Breaking down the workout components: 1. 44 Air Squats - Fresh pace: 1.5 sec/rep = 66 sec base - Single set for most, minimal fatigue 2. 44 KB Complexes (DL + Clean + Thruster) - Each complex ~6-8 sec when fresh - Fatigue builds significantly - Round breakdown: - First 15: 7 sec each = 105 sec - Next 15: 8 sec each = 120 sec - Final 14: 9-10 sec each = 133 sec - Total KB section: ~360 sec for elite 3. 44 Burpees - Fresh pace: 3.5 sec/rep - Heavy fatigue from KB work - Breakdown: - First 15: 4 sec each = 60 sec - Next 15: 4.5 sec each = 68 sec - Final 14: 5 sec each = 70 sec Transitions: ~15-20 sec total This workout is most similar to Karen (150 wall balls) in terms of volume and intensity. Karen anchors are: L10: 420-480s (M) / 450-510s (F) L5: 600-720s L1: 900-1020s This workout should be slightly faster than Karen due to lower total volume, but more technically demanding due to the KB complex. Final targets: Male: L10: 360-420s (6:00-7:00) L5: 600s (10:00) L1: 1080s (18:00) Female (adjusted +20% due to KB complex): L10: 480-540s (8:00-9:00) L5: 720s (12:00) L1: 1200s (20:00)

Modality Profile

Of the 5 movements: Air Squat and Burpee are gymnastics (2 movements = 40%); Kettlebell Deadlift, Kettlebell Clean, and Kettlebell Thruster are weightlifting (3 movements = 60%); No monostructural movements present (0%)

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