Workout Description

Why This Workout Is Hard

While individual elements are moderate (53/35lb KB swings, 95/65lb barbell), the combination creates significant leg fatigue with 50 total squats and deadlifts per round. The run prevents full recovery between rounds, and the increasing rep scheme (5-10-15-20) means the heaviest leg volume comes when most fatigued. Most athletes will complete in 20-25 minutes with forced breaks on barbell movements.

Benchmark Times for The Fuhrmannator

• Elite: <8:00
• Advanced: 9:00-10:00
• Intermediate: 11:00-12:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of compound movements with moderate loads tests muscular endurance, particularly in the posterior chain and legs across 300 total reps.
• Endurance (7/10): Six rounds of continuous work with running creates significant cardiovascular demand. The combination of movements and running maintains elevated heart rate throughout.
• Speed (6/10): Quick transitions between movements and maintaining running pace are crucial. High rep scheme requires efficient movement cycling.
• Flexibility (5/10): Full-depth squats, hip hinge in deadlifts, and burpee positions require good mobility in hips, ankles, and thoracic spine.
• Strength (4/10): Moderate loads in deadlifts and back squats require strength endurance, but weights are submaximal for sustained work capacity.
• Power (4/10): Kettlebell swings provide power element, while burpees require explosive components. Other movements are more strength-endurance focused.

Movements

• Back Squat
• Kettlebell Swing
• Burpee
• Deadlift
• Run

Scaling Options

Reduce weights: KB to 35/26 lbs, barbell to 75/55 lbs. Sub walking lunges (50ft) for run if needed. Reduce to 4-5 rounds or cap time at 25 minutes. Movement modifications: Step-back burpees, KB deadlifts instead of barbell, front squats or goblet squats instead of back squats. Consider reducing back squat reps to 15 and deadlift reps to 10 to maintain intensity.

Scaling Explanation

Scale if unable to perform 15+ unbroken air squats with good form, cannot maintain flat back on deadlifts after round 3, or if KB swings cause excessive low back fatigue. Priority is maintaining safe movement patterns throughout all rounds - technique should not break down significantly in final rounds. Target completion time is 15-25 minutes. Scale load or volume if round times slow by more than 25% from first to last round.

Intended Stimulus

Moderate-length glycolytic workout (15-25 minutes) with oxidative elements from the run. Primary challenge is maintaining consistent output across multiple movement patterns while managing cumulative leg fatigue. The ascending rep scheme within each round creates a steady build in intensity.

Coach Insight

Break up the back squats early (sets of 10-10 or 8-7-5) to avoid burning out legs. Keep runs at 80% effort - resist sprinting. Quick transitions between movements are key, but don't rush the setup on deadlifts and KB swings. Consider alternating which leg leads on burpees to distribute fatigue. Maintain upright torso on back squats as fatigue sets in. Rest 2-3 breaths between sets of squats and deadlifts starting round 3.

Benchmark Notes

This workout is most similar to Helen (3 rounds of running + KB swings + gymnastics) but with double the rounds and different movements. Breaking it down: 1. Per Round Components: - 100m Run: 15s - 5 Burpees: 20s (4s each) - 10 KB Swings: 20s (2s each) - 15 Deadlifts: 38s (2.5s each) - 20 Back Squats: 50s (2.5s each) - Transitions: ~15s Base round time: ~158s (2:38) Fatigue multipliers: - Rounds 1-2: 1.0x (158s) - Rounds 3-4: 1.2x (190s) - Rounds 5-6: 1.3x (205s) Total projected time for elite athletes: (158 × 2) + (190 × 2) + (205 × 2) = 1106s (~18:30) Comparing to Helen anchor (L10 = 7:30-8:30): - This workout has 2x the rounds - More leg-intensive movements - Higher total volume Projected L10/L5/L1 targets: Men: - L10: 480-540s (8:00-9:00) - L5: 720-780s (12:00-13:00) - L1: 1080-1200s (18:00-20:00) Women: - L10: 600-660s (10:00-11:00) - L5: 840-900s (14:00-15:00) - L1: 1200-1320s (20:00-22:00)

Modality Profile

Of the 5 movements: Run (M), Burpee (G), Kettlebell Swing (W), Deadlift (W), Back Squat (W). Breakdown: 1 Gymnastics movement, 1 Monostructural movement, and 3 Weightlifting movements. Percentages rounded to nearest 10%.

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