Workout Description

Why This Workout Is Medium

This workout combines moderate volume (150 total reps each) with light-moderate kettlebell weight and basic bodyweight movement. The descending ladder provides natural rest periods as sets get smaller. KB swings and sit-ups don't significantly interfere with each other, allowing sustainable pacing. Most average CrossFitters can complete as prescribed in 12-15 minutes with manageable fatigue accumulation throughout.

Benchmark Times for Still Feeling Monday? (35:00 - 45:00)

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume kettlebell swings and sit-ups will heavily tax posterior chain and core muscular endurance, especially as fatigue accumulates.
• Endurance (7/10): The descending ladder format with 150 total reps creates significant cardiovascular demand, requiring sustained aerobic output throughout the workout.
• Power (6/10): Kettlebell swings are inherently explosive hip extension movements, though power output will diminish as volume and fatigue increase.
• Speed (5/10): The descending rep scheme encourages faster cycling in later rounds, with minimal transition time between the two movements.
• Strength (4/10): Moderate kettlebell weight provides some strength demand, but primarily tests strength endurance rather than maximal force production.
• Flexibility (3/10): Kettlebell swings require hip hinge mobility and shoulder flexibility, while sit-ups demand basic spinal flexion range of motion.

Movements

• Kettlebell Swing
• Sit-Up

Benchmark Notes

This workout is nearly identical to the iconic benchmark 'Annie' (50-40-30-20-10 double-under + sit-up), with kettlebell swings replacing double-unders. Using Annie as the primary anchor: L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. Movement analysis: Kettlebell swings (53/35) at 1.5-2 sec per rep when fresh, sit-ups at 1-1.5 sec per rep. Total reps: 150 KB swings + 150 sit-ups = 300 total reps. Round breakdown with fatigue: Round 1 (50 reps each): KB swings 75-100 sec, sit-ups 50-75 sec, transition 5 sec = 130-180 sec. Round 2 (40 reps): fatigue 1.1x, KB swings 66-88 sec, sit-ups 44-66 sec = 110-154 sec. Round 3 (30 reps): fatigue 1.2x, KB swings 54-72 sec, sit-ups 36-54 sec = 90-126 sec. Round 4 (20 reps): fatigue 1.3x, KB swings 39-52 sec, sit-ups 26-39 sec = 65-91 sec. Round 5 (10 reps): fatigue 1.4x, KB swings 21-28 sec, sit-ups 14-21 sec = 35-49 sec. Total estimated range: Elite 300-360 sec, Intermediate 480-600 sec, Novice 780-960 sec. This aligns perfectly with Annie benchmarks since kettlebell swings and double-unders have similar time domains when accounting for the slightly heavier metabolic demand of KB swings being offset by the simpler coordination. Final targets: L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec.

Modality Profile

Two movements: Sit-Up (Gymnastics - bodyweight movement) and Kettlebell Swing (Weightlifting - external load movement). Equal split between G and W modalities.