Workout Description

Why This Workout Is Very Hard

This workout combines high volume (145 reps per round, 580 total) with no built-in rest periods and movements that compound fatigue. The burpees at the end of each round create significant cardiovascular stress that carries into the next round. The k2e and burpees target similar core/hip flexor muscle groups, while box jumps become increasingly risky under fatigue. Most athletes will take 30-40 minutes with forced breaks.

Benchmark Times for The 29

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): The combination of high-rep kettlebell work, core movements, and full-body exercises creates extreme muscular endurance demands across multiple domains.
• Endurance (8/10): High volume of 580 total reps across 5 movements with no prescribed rest creates significant cardiovascular demand, especially with burpees and continuous movement.
• Speed (8/10): Quick transitions and fast cycling of movements is crucial for a good time, especially maintaining pace through burpees and K2E.
• Power (7/10): Box jumps and kettlebell swings are explosive movements, though high rep scheme shifts focus toward power endurance.
• Flexibility (6/10): Knees-to-elbows require good shoulder and hip mobility, while box jumps and kettlebell swings demand hip hinge and ankle range.
• Strength (4/10): Moderate kettlebell weight provides some strength stimulus, but most movements are bodyweight-focused with emphasis on endurance over strength.

Movements

• Kettlebell Swing
• Burpee
• Knees-to-Elbow
• Sit-Up
• Box Jump

Scaling Options

KB Swings: Scale to 35/26lb or Russian style. Box Jumps: Reduce to 20/16" or step-ups. K2E: Sub hanging leg raises or lying leg raises. Burpees: Step-back variation or eliminate jump. Volume options: Reduce to 20 reps per movement or 3 rounds. Time cap at 30 minutes. For beginners: 3 rounds of 15 reps with scaled movements.

Scaling Explanation

Scale if unable to perform 15+ unbroken KB swings at prescribed weight, 10+ strict K2E, or if box jumps cause significant form deterioration when fatigued. Priority is maintaining consistent movement through all rounds - scale to achieve steady 2:1 work/rest ratio. Target completion time is 20-30 minutes. Athletes should be able to keep moving with minimal extended breaks. Scale to maintain intensity while ensuring safe, efficient movement patterns.

Intended Stimulus

Moderate-to-long glycolytic workout (20-30 minutes) with significant oxidative system contribution. High-volume bodyweight and light implement movements create cumulative fatigue while testing muscular endurance. Primary challenge is maintaining consistent output across rounds while managing mounting systemic fatigue.

Coach Insight

Break movements into manageable sets early - don't go unbroken in round 1. Suggested breaks: KB swings 15/14, sit-ups 15/14, box jumps 10/10/9, K2E 8/7/7/7, burpees 10/10/9. Transition quickly between movements. Keep KB swings powerful but efficient - don't waste energy overcooking them. Step-down from box jumps when fatigued. Minimize rest between rounds to maintain steady pace. Most athletes hit wall in round 3 - plan for this by breaking sets consistently from the start.

Benchmark Notes

This workout is most similar to Angie in structure (high-volume bodyweight movements) but with 5 movements instead of 4 and broken into rounds. Analysis: 1. Base movement times (per round): - KB Swings (29): 2 sec × 29 = 58 sec - Sit-Ups (29): 1.5 sec × 29 = 44 sec - Box Jumps (29): 2 sec × 29 = 58 sec - K2E (29): 2.5 sec × 29 = 73 sec - Burpees (29): 3.5 sec × 29 = 102 sec Base round time: 335 sec 2. Fatigue multipliers: - Round 1: 1.0x = 335 sec - Round 2: 1.1x = 369 sec - Round 3: 1.2x = 402 sec - Round 4: 1.3x = 436 sec 3. Transitions between movements: 5-10 sec × 4 movements × 4 rounds = 80-160 sec 4. Total projected time: 1542-1702 sec for average athlete Comparing to Angie (which takes L5 athletes 1320-1500 sec), this workout should take about 15-20% longer due to: - Additional movement (5 vs 4) - More technical movements (K2E vs air squats) - Round transitions Final L5 target: 1200 sec (20:00) L10 (elite): 720 sec (12:00) L1 (scaled): 1800 sec (30:00) Female times adjusted 15% slower due to: - Heavier relative KB weight - Higher box height relative to anthropometry - Increased fatigue impact on K2E

Modality Profile

Of the 5 movements: Sit-Up, Box Jump, Knees-to-Elbow, and Burpee (4 movements) are Gymnastics (G). Kettlebell Swing (1 movement) is Weightlifting (W). No Monostructural movements present. 4/5 = 80% G, 1/5 = 20% W.

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