Workout Description
For Time
20 Deadlifts (75/55 lb)
23 Hang Power Cleans (75/55 lb)
31 Front Squats (75/55 lb)
23 Push Presses (75/55 lb)
22 Box Jump Overs (24/20 in)
20 Butterfly Sit-Ups
20 Reverse Step Lunges
20 Pull-Ups
23 Goblet Squats (53/35 lb)
25 American Kettlebell Swings (53/35 lb)
22 Power Snatches (75/55 lb)
20 Overhead Squats (75/55 lb)
22 Thrusters (75/55 lb)
Perform 13 Burpees after each movement.
Why This Workout Is Extremely Hard
Massive chipper volume (≈460 total reps) with 13 burpees after each of 13 stations (169 burpees) pushes duration and stamina to the limit. Barbell work is light-moderate but repeats across many patterns, plus kettlebell and gymnastics. Grip, midline, and legs get taxed continuously. Expect 35–60 minutes for most, with significant pacing and mental toughness required.
Benchmark Times for The Kabul Thirteen
- Elite: <30:00
- Advanced: 35:00-40:00
- Intermediate: 45:00-50:00
- Beginner: >70:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): High total reps across many patterns demand sustained muscular output for legs, grip, shoulders, and midline. Success hinges on managing sets and minimizing drop-off late.
- Endurance (6/10): Long, uninterrupted work bouts with burpees and high-rep sets challenge the aerobic system without pure monostructural work. Breathing control and sustainable pacing are key over 30–60 minutes.
- Power (5/10): Box jump overs, barbell cycling, and snatches need repeated explosive efforts, but the long duration tempers peak power in favor of repeatable efforts.
- Flexibility (5/10): Overhead squats and front squats require adequate ankle, hip, and shoulder mobility to maintain positions while fatigued. Limited mobility will slow cycling and increase breaks.
- Speed (4/10): There are moments to cycle quickly, but the workout is a grind. Over-speeding early typically backfires; steady transitions beat sprint-rest patterns.
- Strength (3/10): Loads are light to moderate, far from maximal strength. Strength shows up as strength-endurance to maintain form and cycle the barbell under fatigue.
Movements
- Push Press
- Thruster
- Power Snatch
- Front Squat
- Box Jump-Over
- Overhead Squat
- Butterfly Sit-Up
- Burpee
- Goblet Squat
- American Kettlebell Swing
- Deadlift
- Reverse Step Lunge
- Hang Power Clean
- Pull-Up
Scaling Options
Scale to: 65/45 lb barbell & 35/26 lb KB with 20/16 in box • 10 burpees after each movement instead of 13 • Modify gymnastics: pull-ups to banded or ring rows; overhead squats to front squats if mobility limits
Scaling Explanation
These options reduce load and interference while preserving the long chipper feel, constant movement, and repeated barbell-calisthenics transitions.
Intended Stimulus
Long, gritty chipper that rewards steady pacing. Light-moderate barbell loads should be mostly unbroken or in 1–3 sets while breathing stays controlled. Burpees are smooth, not sprinted. Grip and legs will accumulate fatigue—manage transitions, chalk deliberately, and keep moving. The best scores come from never hitting a wall and avoiding long rests.
Coach Insight
Pace each station at 70–80% and transition immediately. Break big sets early (e.g., 12-9-...) to keep heart rate in check. Treat burpees like active recovery—steady cadence, no flop.
One tip: Set a strict rest cap (3–5 deep breaths) before picking the bar back up.
Common mistakes: Going unbroken too long on early barbell sets, sloppy burpee pacing, ignoring grip management before pull-ups and kettlebell work.
Benchmark Notes
Times are tiered from beginner (capped at 70 minutes) to elite (around 30 minutes). If you’re trending above L3, scale volume or loading to preserve steady movement and minimal long breaks. Strong barbell cyclers with efficient burpees and pull-ups will trend toward L7–L9.
Modality Profile
This is predominantly weightlifting (nine loaded movements) with significant bodyweight elements (burpees, pull-ups, sit-ups, lunges, box jump overs). No dedicated monostructural cardio is included. Expect time spent to skew toward the barbell, but bodyweight movements—especially burpees—meaningfully drive total duration and fatigue.
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