Workout Description
X4.25 mile run 25 AKB swing 35#
Why This Workout Is Medium
This is essentially 4 rounds of a 400m run + 25 American KB swings at 35# — structurally similar to Helen (3 rounds, 400m run, 21 swings, 12 pull-ups). The extra round adds volume, but 35# is light and there are no pull-ups to compound grip fatigue. The run/swing pairing creates cardio demand and leg fatigue, but the light KB and manageable rep scheme keep this squarely Medium for the average CrossFitter.
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): Four quarter-mile runs combined with KB swings create sustained cardiovascular demand across multiple rounds. The repeated transitions between running and swings keep heart rate elevated throughout the workout.
- Stamina (7/10): 100 total KB swings plus 4 x 400m runs significantly tax posterior chain muscular endurance and grip. The cumulative fatigue across rounds challenges sustained muscular output considerably.
- Power (5/10): KB swings are inherently ballistic, requiring explosive hip extension on every rep. However, the light 35# load reduces the pure power ceiling, making it more about repeated hip drive than maximal explosiveness.
- Speed (5/10): Pacing each 400m run and cycling through swings efficiently matter for overall time. The interval-style format rewards athletes who manage fatigue and maintain consistent turnover across all four rounds.
- Flexibility (3/10): KB swings demand a solid hip hinge with posterior chain mobility. Running requires basic range of motion. No extreme flexibility demands, but proper hinge mechanics are necessary for efficiency.
- Strength (2/10): 35# is a light load for KB swings, functioning more as a conditioning tool than a strength stimulus. Minimal maximal force production is required throughout this workout.
Movements
- Kettlebell Swing
- Run
Modality Profile
Two movements across two modalities: Run (Monostructural) and Kettlebell Swing (Weightlifting). With no gymnastics movements present, the split is 50/50 between M and W.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Four quarter-mile runs combined with KB swings create sustained cardiovascular demand across multiple rounds. The repeated transitions between running and swings keep heart rate elevated throughout the workout. |
| Stamina | 7/10 | 100 total KB swings plus 4 x 400m runs significantly tax posterior chain muscular endurance and grip. The cumulative fatigue across rounds challenges sustained muscular output considerably. |
| Strength | 2/10 | 35# is a light load for KB swings, functioning more as a conditioning tool than a strength stimulus. Minimal maximal force production is required throughout this workout. |
| Flexibility | 3/10 | KB swings demand a solid hip hinge with posterior chain mobility. Running requires basic range of motion. No extreme flexibility demands, but proper hinge mechanics are necessary for efficiency. |
| Power | 5/10 | KB swings are inherently ballistic, requiring explosive hip extension on every rep. However, the light 35# load reduces the pure power ceiling, making it more about repeated hip drive than maximal explosiveness. |
| Speed | 5/10 | Pacing each 400m run and cycling through swings efficiently matter for overall time. The interval-style format rewards athletes who manage fatigue and maintain consistent turnover across all four rounds. |
X4.25 mile run 25 AKB swing 35#
Difficulty:
Medium
Modality:
M
W
Your Scores: