Workout Description

Why This Workout Is Medium

This workout combines moderate-weight kettlebell swings with two cardio-intensive movements. While each element is manageable in isolation, the combination creates sustained but not overwhelming fatigue. The bike provides a brief active recovery between swings and burpees. Most CrossFitters can complete this as prescribed in 12-15 minutes, with natural breaking points allowing for quick breathers if needed.

Benchmark Times for Tequila Sunrise

• Elite: <6:00
• Advanced: 6:30-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): Three rounds of mixed modal work with bike calories creates sustained cardiovascular demand. The combination of movements prevents full recovery between efforts.
• Speed (7/10): Quick transitions and fast cycling of movements are crucial for good times, especially maintaining output on the bike.
• Stamina (6/10): Moderate rep scheme across three rounds challenges muscular endurance, especially with burpees following bike efforts.
• Power (6/10): Explosive hip drive in kettlebell swings and power output needed on bike for calories creates moderate power demands.
• Flexibility (5/10): Hip hinge in kettlebell swings and full range burpees require decent mobility, particularly under fatigue.
• Strength (4/10): Kettlebell weight provides moderate loading in swings, but not maximal strength demands. Other movements are bodyweight-based.

Movements

• Air Bike
• Burpee
• Russian Kettlebell Swing

Scaling Options

Kettlebell: Scale to 53/35 lbs or 35/26 lbs based on hip hinge proficiency. Bike: Reduce to 15/12 calories or increase time domain to 45-60 seconds at steady pace. Burpees: Step-back variation or reduce to 10 reps. For beginners, consider 2 rounds instead of 3, or cap time at 20 minutes. Advanced athletes can increase kettlebell weight or add chest-to-bar burpees.

Scaling Explanation

Scale if unable to maintain proper kettlebell swing form for sets of 10+ at prescribed weight, or if burpees become sloppy after first round. Priority is maintaining power output and proper movement patterns throughout all rounds. Target completion time is 12-15 minutes - scale load/volume if estimated time exceeds 18 minutes. Athletes should finish feeling challenged but not completely exhausted, with consistent round times within 30 seconds of each other.

Intended Stimulus

Moderate-length glycolytic workout targeting 12-15 minutes. Primary focus is on power endurance and aerobic capacity. The kettlebell swings and burpees create upper/lower body pushing demand while the bike maintains elevated heart rate. Tests ability to maintain consistent power output across multiple modalities.

Coach Insight

Break kettlebell swings into 2-3 sets (13-12 or 9-8-8) to maintain power and proper hip hinge. On the bike, start strong but sustainable - aim for 45-50 RPM minimum. Quick transitions are key, especially getting on/off the bike. For burpees, establish consistent rhythm rather than sprinting. Consider breaking at 8-7 to maintain form. Each round should take 3-4 minutes with minimal rest between rounds.

Benchmark Notes

This workout is most similar to Helen (3 rounds of KB swings + monostructural + bodyweight) but with higher volume per round. Breaking down movement times: 25 KB Swings (70/53): ~2 sec/rep = 50 sec 20/16 cal Bike: ~30-40 sec 15 Burpees: ~4 sec/rep = 60 sec Base round time (fresh): - KB Swings: 50 sec - Bike: 35 sec - Burpees: 60 sec - Transitions: ~15 sec Total: ~160 sec/round Applying fatigue multipliers: Round 1: 160 sec Round 2: 160 * 1.15 = 184 sec Round 3: 160 * 1.25 = 200 sec Total projected time: 544 sec (elite) Comparing to Helen anchor (L10 450-510 sec), this workout should take about 15-20% longer due to: - Higher volume KB swings (25 vs 21) - Burpees vs Pull-ups (more taxing) - Bike vs Run (similar but bike has setup time) Final targets (M/F): L10: 360/420 sec (6:00/7:00) L5: 540/600 sec (9:00/10:00) L1: 900/960 sec (15:00/16:00)

Modality Profile

Russian KB Swing is Weightlifting (W), Bike is Monostructural (M), Burpee is Gymnastics (G). With three movements split across all modalities, using 40/30/30 distribution with weightlifting slightly emphasized due to the KB swing being a primary movement.

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