Workout Description

Why This Workout Is Medium

315# deadlifts from blocks (reduced ROM) for only 3 reps is heavy but manageable in this structure — it's a strength stimulus, not a conditioning grind. 20 Russian KB swings at 62# adds posterior chain volume but stays well within most athletes' capacity. The every-3:00 interval builds in roughly 90+ seconds of rest per round. Four rounds of ~1:15 of actual work is low total volume. Weight is the main challenge, but format neutralizes it.

Training Focus

This workout develops the following fitness attributes:

• Strength (7/10): 315# deadlifts from blocks represent serious loading at low reps — a classic strength stimulus. Block height shortens ROM but keeps the load heavy, emphasizing maximal force production in the pull.
• Power (6/10): Russian KB swings demand explosive hip extension on every rep. Deadlifts from blocks can be trained with bar speed in mind. The pairing creates a meaningful posterior chain power stimulus across rounds.
• Stamina (5/10): 80 total Russian KB swings across 4 rounds taxes posterior chain and grip endurance. Rest intervals moderate the cumulative fatigue, placing this in mid-range muscular endurance territory.
• Flexibility (3/10): Block pulls intentionally reduce the range of motion compared to floor deadlifts. KB swings require a functional hip hinge but nothing extreme. Overall mobility demands are below average.
• Endurance (2/10): The every 3:00 interval provides significant rest between rounds. Cardiovascular demand is minimal with only 23 reps per round and likely 60-90 seconds of actual work per interval.
• Speed (2/10): The structured every-3:00 interval removes urgency. Athletes complete work and rest — no cycling under fatigue or sprint demand. Transitions between DL and swings are minimal but rest governs the format.

Movements

• Kettlebell Swing
• Deadlift

Modality Profile

Both Deadlift and Kettlebell Swing are Weightlifting movements involving external load. With only one modality present, it is 100% Weightlifting.