Workout Description

Why This Workout Is Hard

While individual elements are moderate (24kg KB, push-ups), the 20-round format creates significant cumulative fatigue. The continuous nature (no programmed rest) combined with 460 total reps will take 20-30 minutes for average athletes. KB swings tax grip and posterior chain, which impacts both squats and push-ups. The volume and time domain make this surprisingly challenging despite moderate loads.

Benchmark Times for The Coyote

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-23:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of kettlebell work taxes grip endurance while the total reps (300 swings, 100 squats, 60 push-ups) challenge muscular stamina significantly.
• Endurance (8/10): Twenty rounds creates significant cardiovascular demand through sustained effort. The moderate load and movement combination keeps heart rate elevated throughout.
• Speed (7/10): Quick transitions and efficient cycling of movements become crucial for maintaining pace across 20 rounds.
• Power (6/10): Kettlebell swings are inherently a power movement, though fatigue across 20 rounds will diminish power output over time.
• Flexibility (5/10): Kettlebell swings require good hip hinge mobility, while goblet squats demand adequate ankle, hip, and thoracic mobility.
• Strength (4/10): Moderate kettlebell load provides some strength stimulus, but volume and fatigue make this more of an endurance challenge than strength test.

Movements

• Push-Up
• Kettlebell Swing
• Goblet Squat

Scaling Options

Level 1: Reduce to 16/12kg kettlebell, elevate push-ups on box/bench, 15 rounds. Level 2: Use 12/8kg kettlebell, wall push-ups, 10 rounds. Level 3: Sumo deadlift high pull instead of swings, assisted squats holding rig, knee push-ups, 8-10 rounds. All levels can reduce swing reps to 10 if needed while keeping other movements as written.

Scaling Explanation

Scale if unable to maintain proper kettlebell swing mechanics for sets of 15, or if push-ups break down to singles early. Goal is to complete workout between 25-35 minutes with consistent movement quality. Intensity should feel sustainable - around 7/10 effort. Better to reduce volume or load while maintaining intended steady-state stimulus than to struggle through Rx with long breaks.

Intended Stimulus

Moderate-length oxidative conditioning workout (25-35 minutes) with light-moderate loads. Primary focus is aerobic capacity and muscular endurance. The high volume (500 total reps) with relatively light implements tests mental fortitude and ability to maintain consistent output.

Coach Insight

Break this into 4 sets of 5 rounds with brief rest between sets. Target consistent 60-75 second rounds. Keep kettlebell swings unbroken but controlled - focus on hip drive and full extension. For goblet squats, maintain upright torso and full depth. Push-ups should be quick but maintain hollow body position. Common mistake is rushing early rounds leading to breakdown. Success requires steady sustainable pace.

Benchmark Notes

This is a high-volume workout with 20 rounds totaling 460 reps (300 KB swings, 100 goblet squats, 60 push-ups). Using Helen as the closest anchor since it's also KB swing focused, but scaling up for much higher volume. Breakdown per round (elite pace): - KB Swings (15 reps): 1.5s/rep × 15 = 22.5s - Goblet Squats (5 reps): 2s/rep × 5 = 10s - Push-Ups (3 reps): 1.5s/rep × 3 = 4.5s - Transitions: 3-5s between movements Base round time: ~45s for elite Fatigue multipliers: - Rounds 1-5: 1.0x (45s) - Rounds 6-10: 1.2x (54s) - Rounds 11-15: 1.4x (63s) - Rounds 16-20: 1.6x (72s) Total elite time: 225 + 270 + 315 + 360 = 1170s (~19:30) Comparing to Helen anchor (7:30-8:30 elite), this workout has ~4x the volume, so elite times should be roughly 2.5-3x longer due to efficiency gains at volume. Final targets (M/F): L10: 14:00/16:00 L5: 23:00/25:00 L1: 40:00/45:00

Modality Profile

Push-Up is Gymnastics (G). Kettlebell Swing and Goblet Squat are both Weightlifting (W) since they use external loads. With 1 G movement and 2 W movements, rounded to nearest 10%, we get 33% G, 0% M, 67% W.

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