Workout Description
4RFT:1 lap around house 9 Single Arm KB DL7 Single Arm KB Swing5 KB Strict Press3 Prison Break Burpee Tailgate Jump*Repeat again with opposite arm. Once complete with both arms, that is one round.
Why This Workout Is Hard
This workout creates significant sustained effort over an estimated 15-25 minute time domain. The combination of two runs and two sets of burpees per round, along with continuous single-arm kettlebell work, prevents substantial recovery. The single-arm strict press will become a limiting factor under fatigue for the average athlete, demanding core stability and grip endurance across multiple rounds. While no single movement is high volume or maximal load, their continuous combination makes this a challenging, grind-like workout.
Movements
- Kettlebell Swing
- Burpee
- Run
- Single Kettlebell Deadlift
- Single-Arm Strict Press
Modality Profile
Run is Monostructural. Burpee is Gymnastics. Single Arm Kettlebell Deadlift, Kettlebell Swing, and Single-Arm Strict Press are Weightlifting. This results in 1 M, 1 G, and 3 W movements out of 5 total, rounding to 20% M, 20% G, and 60% W.
