Workout Description

Why This Workout Is Hard

The 600m runs create significant cardiovascular fatigue before each round of moderately heavy power cleans. The combination of running and loaded movements creates a challenging metabolic demand, while the box jumps and burpees maintain intensity when athletes are already fatigued. The workout should take 20-25 minutes, with no built-in rest periods. Most athletes will need to break up the power cleans in later rounds.

Benchmark Times for The Six

• 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:

• Endurance (8/10): The 600m runs combined with continuous movement through moderate-load exercises creates significant cardiovascular demand across six rounds with minimal built-in rest.
• Stamina (7/10): Multiple rounds of compound movements challenge muscular endurance, particularly in the posterior chain and legs through combined fatigue effects.
• Power (7/10): Box jumps, power cleans, and explosive kettlebell swings make this a power-intensive workout, though fatigue affects output quality.
• Flexibility (6/10): Dynamic hip mobility for cleans, box jumps, and kettlebell swings, plus ankle mobility for runs demands good range of motion.
• Speed (6/10): Quick transitions between movements and maintaining pace on runs is crucial, but load and volume prevent all-out speed.
• Strength (5/10): Moderate loads in power cleans and kettlebell swings require decent strength, but volume and fatigue limit max force production.

Movements

• Kettlebell Swing
• Power Clean
• Burpee
• Run
• Box Jump

Scaling Options

Run: Reduce to 400m or substitute row/bike. Power Clean: 60/40kg or 40/25kg based on experience. Sub hang power clean if mobility limited. Box Jump: 24/20" box with step-downs allowed. KB Swing: 24/16kg or 16/12kg. Burpees: Step-back burpees or regular burpees without the bar hop. Volume: Reduce to 4-5 rounds for beginners. Time cap at 25 minutes.

Scaling Explanation

Scale if unable to perform 5+ unbroken power cleans at prescribed weight, cannot maintain running pace under 3:00/400m, or if box jumps cause significant hesitation. Priority is maintaining consistent movement through all rounds while keeping intensity high. Target completion time is 15-25 minutes. Scale load and complexity before reducing volume to preserve the intended stimulus. Form deterioration on power cleans or excessive rest between movements indicates need for scaling.

Intended Stimulus

Moderate-length glycolytic workout (15-25 minutes) with oxidative elements from the runs. Primary challenge is maintaining power output across multiple domains while managing fatigue. The run creates a steady aerobic base while the barbell and bodyweight movements test explosive power and full-body coordination.

Coach Insight

Break the run into 200m segments mentally. Keep runs controlled but purposeful - this isn't a sprint. Power cleans should be touch-and-go when fresh, singles when fatigued. Step-back from box jumps when tired. Minimize transition time between movements but take 2-3 deep breaths before starting each new movement. Common failure point is rushing early rounds then hitting severe fatigue by round 4. Aim for consistent round times within 30 seconds of each other.

Benchmark Notes

This workout is most similar to Helen (3 rounds of running + KB swings + gymnastics) but with 6 rounds and different movements. Let's break it down: 1. Per Round: - 600m Run: 90-120s fresh state - 6 Power Cleans: 15-20s (heavier than typical) - 6 Box Jumps: 12-15s - 6 KB Swings: 12-15s - 6 Burpees: 24-30s Base round time: ~160-200s 2. Fatigue Progression: - Rounds 1-2: 1.0x (160-200s each) - Rounds 3-4: 1.2x (192-240s each) - Rounds 5-6: 1.3x (208-260s each) 3. Transitions: 5-10s between movements Comparing to Helen anchor (7:30-8:30 elite): - This workout has double the rounds - Heavier loading (80kg vs 53lb KB) - More complex movement pattern Projected times: L10 (Elite): 8:00-9:00 (480-540s) L5 (Intermediate): 12:00-13:00 (720-780s) L1 (Beginner): 18:00-20:00 (1080-1200s) Female times adjusted +15-20% due to heavier loading in power cleans and KB swings.

Modality Profile

Of the 5 movements: Box Jump and Burpee are Gymnastics (2), Run is Monostructural (1), Power Clean and Kettlebell Swing are Weightlifting (2). 2/5 G = 40%, 1/5 M = 20%, 2/5 W = 40%

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