Workout Description

Why This Workout Is Hard

Three 700m runs interspersed with 50ft burpee broad jumps and 20 KB swings (70/53) produces sustained aerobic demand plus repeated high‑impact and hip‑dominant work. The long runs elevate HR and pre‑fatigue legs before heavy-ish swings and explosive burpee broad jumps; no built‑in recovery means continuous metabolic and muscular accumulation. For an average CrossFitter this combination and time domain is challenging, so Hard.

Movements

• Run
• Burpee Broad Jump
• Kettlebell Swing

Scaling Options

Weight reductions: drop KB to 53/35 lb or 44/30 lb (≈75% or 50% of Rx) or use a 24/16 kg bell for an accessible intermediate; further reduce to 16/12 kg or single DB if needed. Movement substitutions: burpee broad jumps → step-back burpees + standing long jumps or broad jump walk; remove the push-up or perform a chest-tap-only burpee for shoulder issues. KB swings: Russian swings to chest/eye level, two-handed DB swing, or light sandbag swings. Volume modifications: 2 rounds instead of 3 for beginners, or reduce KB swings to 12–15 per round; shorten run to 400–500m if needed. Time adjustments: allow a slightly slower target pace and prioritize sets that keep technique intact (see scalingExplanation).

Scaling Explanation

When to scale: scale if you cannot maintain safe hip hinge and neutral spine on KB swings, if your breath is uncontrollably gasping on the first run, if broad jumps repeatedly end in unsafe landings, or if you must rest more than 60–90 seconds between sets to recover. Prioritize technique over load or speed — keep swing mechanics and safe landing patterns even if that means lighter weight or fewer reps. Maintain the intended stimulus by preserving work density (e.g., shorter runs or fewer rounds rather than simply crawling through full Rx). Target completion/effort: Rx athletes should aim for roughly 12–22 minutes total at an RPE of 7–9 with controlled runs; scaled athletes should aim to complete the session in 15–30 minutes at an RPE of 6–8 while keeping form. If form breaks, reduce load/volume immediately.

Intended Stimulus

Moderate-duration mixed modal conditioning (roughly 12–22 minute time domain depending on ability). Primary emphasis on aerobic/oxidative endurance with repeated glycolytic efforts and short phosphagen/power bursts (burpee broad jumps). Main challenge is conditioning and power-endurance (sustaining repeated hip-driven efforts and short maximal jumps) with a secondary mental component (pace discipline and tolerance for discomfort).

Coach Insight

Pacing: Run the 700m at a controlled, slightly uncomfortable tempo — resist sprinting so you have gas for the burpee broad jumps and KB swings; treat each run as a tempo effort (RPE 6–7) and leave room for the work after the run. Burpee broad jump tips: keep burpee mechanics efficient (fast hips, quick chest-to-ground or chest-tap if Rx), land softly on the broad jump, absorb with hips and then immediately hinge for the next burpee; aim for rhythm rather than maximal distance on every jump. KB swing technique: use a strong hip hinge, full hip snap, chest tall; let the bell float to eye/forehead height (American vs Russian depending on gym standard) and avoid arm-lifting or lumbar rounding. Common mistakes: sprinting the runs and blowing up, letting swings degrade into arm-driven reps, over-reaching on broad jumps and crashing into the ground, standing up fully after each burpee (wastes time). Rep-scheme suggestions: plan KB swings in even sets (10/10, 12/8, or unbroken if you can maintain perfect form); for burpee broad jumps string them in small clusters with short micro-rests (e.g., pace by number of steps rather than maximal jump every time). Push transitions — quick but controlled.