Workout Description

Why This Workout Is Easy

This workout uses light weights and basic movements with manageable volume. The 53/35lb kettlebell is light for most athletes, step-ups are low-impact, and sit-ups provide active recovery. While 5 rounds creates some volume, the movements don't significantly interfere with each other and allow for natural pacing breaks. Most average CrossFitters can complete this as prescribed without major scaling needs.

Benchmark Times for WOD

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume across all movements (100 step ups, 100 sit ups, 100 kettlebell swings) heavily taxes muscular endurance in legs, core, and posterior chain.
• Endurance (7/10): Five rounds of continuous movement with minimal rest creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the workout.
• Speed (6/10): For-time format with moderate rep counts encourages steady cycling speed and efficient transitions between three distinct movement patterns.
• Power (5/10): Kettlebell swings are inherently explosive hip extension movements, while step ups and sit ups are more controlled strength endurance patterns.
• Strength (4/10): Moderate strength demand from 53/35lb kettlebell swings and step ups with bodyweight plus box height, but not maximal loading.
• Flexibility (3/10): Step ups require hip mobility, sit ups need spinal flexion, and kettlebell swings demand hip hinge mobility with overhead positioning.

Movements

• Kettlebell Swing
• Step-Up
• Sit-Up

Benchmark Notes

This workout consists of 5 rounds of 20 alternating step ups (24/20), 20 sit ups, and 20 kettlebell swings (53/35). I'll analyze this movement by movement and compare to relevant anchors. Movement Analysis: - Step Ups (24/20): ~1.5-2 sec per rep when fresh, alternating pattern adds slight coordination demand - Sit Ups: ~1-1.5 sec per rep, relatively low fatigue impact - Kettlebell Swings (53/35): ~1.5-2 sec per rep, moderate grip and posterior chain demand Round-by-Round Breakdown: Round 1 (fresh): Step ups 30-40 sec, sit ups 20-30 sec, KBS 30-40 sec = 80-110 sec + 10 sec transitions = 90-120 sec Round 2: 1.1x fatigue = 99-132 sec Round 3: 1.2x fatigue = 108-144 sec Round 4: 1.3x fatigue = 117-156 sec Round 5: 1.4x fatigue = 126-168 sec Total estimated time: 540-720 sec (9:00-12:00) Anchor Comparison: This workout is most similar to Helen (3 rounds: 400m run, 21 KBS 53/35, 12 pull-ups) in terms of kettlebell swing loading and mixed movement pattern. Helen benchmarks: L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec. However, this workout has 5 rounds vs 3, and includes 100 total KBS vs 63 in Helen, plus step ups and sit ups instead of running and pull-ups. The additional volume and rounds justify slower times than Helen. Adjustment: Given the higher volume (5 rounds vs 3) and similar movement complexity, I'm scaling Helen upward by approximately 20-30% to account for the extra work. Final targets: L10: 360-420 sec (6:00-7:00), L5: 540-600 sec (9:00-10:00), L1: 960-1080 sec (16:00-18:00)

Modality Profile

Step-Up and Sit-Up are bodyweight gymnastics movements (2/3 = 67%), Kettlebell Swing is a weightlifting movement with external load (1/3 = 33%), no monostructural cardio movements present