Workout Description

Why This Workout Is Hard

The combination of weighted pull-ups and unilateral heavy kettlebell swings creates high grip and posterior chain demands. The alternating max rep format with weighted pull-ups between each arm makes this particularly challenging.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Unilateral kettlebell swings and weighted pull-ups create extreme grip and posterior chain stamina demands over the 12-minute duration.
• Strength (7/10): Weighted pull-ups and heavy single-arm kettlebell swings require significant relative strength, particularly in pulling and hip extension.
• Endurance (6/10): 12-minute sustained effort with high-intensity intervals of max rep work creates moderate cardiovascular demand.
• Power (6/10): Kettlebell swings are a power movement, though the max rep format emphasizes endurance over peak power output.
• Speed (4/10): Efficient transitions between arms and maintaining swing rhythm are important, but max rep format prioritizes volume over speed.
• Flexibility (3/10): Basic hip hinge mobility for swings and shoulder mobility for pull-ups required.

Movements

• Kettlebell Swing
• Pull-Up

Scaling Options

Use lighter kettlebells (35/26 or 26/18) and reduce or eliminate the added weight on pull-ups. Scale pull-ups to banded or jumping variations if needed.

Intended Stimulus

This workout targets unilateral posterior chain strength and endurance through single-arm kettlebell swings while testing upper body pulling strength with weighted pull-ups. The alternating max rep format creates grip fatigue and challenges the athlete's ability to maintain quality movement under accumulating fatigue.

Coach Insight

Pace the kettlebell swings aggressively early - these will be your money maker for reps. The weighted pull-ups will become the limiting factor as grip fatigue sets in. Consider breaking pull-ups into singles from the start to preserve grip. Focus on hip drive and core stability during single-arm swings to prevent compensatory patterns.

Modality Profile

Predominantly weightlifting with heavy kettlebell swings and weighted pull-ups comprising 70% of the work, with 30% gymnastics from the pull-up component.