Workout Description

Why This Workout Is Hard

This workout combines significant volume (114 KB swings, 120 push-ups, 114 goblet squats) with a challenging time domain (likely 25-35 minutes). The burpee buy-in pre-fatigues before the main work, and movements compound each other (push-ups after KB swings). The plank buy-out with burpee penalties is particularly brutal when grip and shoulders are already taxed from the previous work.

Benchmark Times for Tara

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Multiple muscle groups challenged through high-rep schemes. Upper body, core, and legs face repeated loading with minimal rest opportunities.
• Endurance (8/10): High-volume workout with continuous movement through 6 rounds plus burpee buy-in and long plank hold creates significant cardiovascular demand and sustained output requirements.
• Speed (6/10): Quick transitions between movements and maintaining steady pace through rounds is crucial. Plank hold creates urgency in earlier portions.
• Flexibility (5/10): Full-range burpees, deep goblet squats, and kettlebell swings require good hip and shoulder mobility, especially under fatigue.
• Strength (4/10): Moderate loads with kettlebells challenge strength, but focus is more on endurance. Push-ups provide consistent strength stimulus throughout.
• Power (3/10): Kettlebell swings offer some power element, but most movements are performed at moderate pace for sustainability.

Movements

• Push-Up
• Kettlebell Swing
• Burpee
• Goblet Squat

Scaling Options

Reduce KB weight to 35/26 lbs if needed. Push-ups: elevate hands on box/bench or do from knees. Reduce to 12-15 reps per movement. Goblet squat can scale to bodyweight squats if needed. Plank hold: reduce to 2:00 with same penalty structure. For beginners: 4 rounds instead of 6, 12 reps per movement, 1:30 plank.

Scaling Explanation

Scale if unable to perform 10+ unbroken push-ups when fresh, or if KB swings cause low back fatigue. Priority is maintaining consistent movement through all rounds - scale to allow 2-3 sets per movement maximum. Target completion time 25-35 minutes. Athletes should finish plank hold with no more than 2 breaks. Scale to maintain intensity rather than grinding through poor form.

Intended Stimulus

Moderate-to-long duration workout (25-35 minutes) targeting glycolytic and oxidative energy systems. Primary challenge is muscular endurance and mental toughness, especially in the upper body pushing and core domains. The buy-in/buy-out structure creates metabolic stress bookends around a grinding middle section.

Coach Insight

Break up push-ups early into manageable sets (6-7 reps) to avoid failure. Keep KB swings powerful but controlled - focus on hip drive. For goblet squats, establish consistent rhythm and maintain upright torso. During plank buy-out, set up with perfect position (shoulders stacked over elbows, straight line head-to-heels). Consider 3-3-3 push-up strategy first round, then adjust based on fatigue. Don't rush transitions between movements, but keep them purposeful.

Benchmark Notes

Breaking down the workout components: 1. Buy-In: 26 Burpees - Fresh state: 3.5s per rep = 91s 2. Six Rounds: KB Swings (19): 1.75s × 19 = 33.25s Push-Ups (20): 1.25s × 20 = 25s Goblet Squats (19): 2s × 19 = 38s Transitions: 5s between movements Base round time: 106.25s Round multipliers: Rounds 1-2: 106.25s Rounds 3-4: 117s (1.1x) Rounds 5-6: 127.5s (1.2x) Total rounds: 701.5s 3. Buy-Out: 229s plank Estimated breaks: L10: 0-1 break (3 burpees = 10.5s) L5: 2-3 breaks (7 burpees = 24.5s) L1: 4+ breaks (27 burpees = 94.5s) This workout is most similar to Helen in structure (3 movements, multiple rounds) but approximately 2x the volume. Using Helen's anchor points (L10: 7:30-8:30, L5: 10:30-11:30, L1: 15:00-18:00) and scaling up by 1.8x for volume. Final targets (M/F): L10: 14:00/16:00 L5: 20:00/22:00 L1: 30:00/32:00

Modality Profile

Of the 5 movements: Burpee and Push-Up are Gymnastics (2), Forearm Plank is Gymnastics (1), Kettlebell Swing and Goblet Squat are Weightlifting (2). Total: 3G/2W movements, rounded to 40/60 split.

Similar Workouts to Tara

If you enjoy Tara, you might also like these similar CrossFit WODs:

• Triple Double (84% similar) - For Time 120 Air Squats 80 Kettlebell Swings (24/16 kg) 40 Push-Ups 60 Air Squats 40 Kettlebell Swi...
• Robert Curatolo (84% similar) - For Time 50 Back Squats (135/95 lb) 50 Deadlifts (135/95 lb) 50 Bar Over Burpees...
• Yvonne (83% similar) - For Time (with a Partner) 76 Air Squats 76 Dumbbell Push Presses (2x50/30 lb) 76 AbMat Sit-Ups 76 Wa...
• The 17th (83% similar) - AMRAP (with a Partner) in 17 minutes 17 Burpees 17 Front Squats (115/75 lb) 17 Deadlifts (115/75 lb)...
• The Coyote (83% similar) - 20 Rounds for Time 15 Kettlebell Swings (24/16 kg) 5 Goblet Squats (24/16 kg) 3 Push-Ups...
• Linchpin Test 6 (83% similar) - 4 Rounds for Time 21 Wall Ball Shots (20/14 lb) 18 Pull-Ups 15 Kettlebell Swings (1.5/1 pood) 12 Han...
• Laura Mayes (83% similar) - 4 Rounds for Time 40 Double-Unders 12 Shoulder-to-Overheads (135/95 lb) 12 Back Squats (135/95 lb) 1...
• The Fuhrmannator (83% similar) - 6 Rounds for Time 100 meter Run 5 Burpees 10 Kettlebell Swings (53/35 lb) 15 Deadlifts (95/65 lb) 20...

These WODs similar to Tara share comparable training demands, time domains, and movement patterns.