Workout Description

Why This Workout Is Very Hard

This workout combines two demanding 20-minute segments with minimal rest. The first part creates significant grip and pulling fatigue through continuous KB swings, pull-ups, and ring dips. The second segment demands unilateral strength, stability, and coordination with Turkish Get-Ups and overhead lunges - complex movements that become exponentially harder under fatigue. The 40-minute total duration with high-skill movements throughout creates multiple limiting factors simultaneously, requiring experienced athletes to complete as prescribed.

Benchmark Times for WOD

• Elite: <24:00
• Advanced: 27:00-30:00
• Intermediate: 33:00-36:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume kettlebell swings, pull-ups, ring dips, and Turkish get-ups will heavily tax muscular endurance across multiple muscle groups.
• Flexibility (8/10): Turkish get-ups and overhead reverse lunges demand exceptional shoulder mobility, hip flexibility, and thoracic spine range of motion.
• Endurance (7/10): Two 20-minute capped workouts with continuous movement patterns create significant cardiovascular demand, though broken into two separate sessions.
• Strength (6/10): Moderate kettlebell loads (53/35) combined with bodyweight pulling and pressing movements require solid strength foundation throughout.
• Power (5/10): Kettlebell swings provide explosive hip extension, but Turkish get-ups and lunges are more controlled, strength-based movements.
• Speed (4/10): Complex movements like Turkish get-ups require deliberate pacing; speed is secondary to movement quality and safety.

Movements

• Kettlebell Swing
• Pull-Up
• Ring Dip
• Overhead Lunge
• Turkish Get-Up

Benchmark Notes

This is a two-part workout with 20-minute caps each, totaling 40 minutes maximum. Part 1: 5 rounds of 30 KB swings (53/35), 20 pull-ups, 10 ring dips. Part 2: 5 rounds of complex Turkish get-up and overhead lunge pattern (10+10+10+10 per round). I'll analyze each part separately then combine. Part 1 Analysis: Using Helen as anchor (3 rounds: 400m run, 21 KB swing 53/35, 12 pull-up) with L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec. This workout has 5 rounds vs 3, more KB swings (30 vs 21), more pull-ups (20 vs 12), plus ring dips. The volume increase is roughly 67% more rounds, 43% more swings, 67% more pull-ups, plus 50 ring dips total. Movement breakdown Part 1: KB swings: 1.5-2 sec/rep fresh, 2-2.5 sec with fatigue. Pull-ups: 1.5-2 sec/rep fresh, 2-3 sec with fatigue after KB swings (grip interference). Ring dips: 2-3 sec/rep fresh, 3-4 sec with fatigue after pull-ups. Round times: R1: 90-120 sec, R2: 100-135 sec, R3: 110-150 sec, R4: 120-165 sec, R5: 130-180 sec. Total Part 1: L10: 550-750 sec, L5: 750-950 sec, L1: 1050-1200 sec (hitting 20-min cap). Part 2 Analysis: Turkish get-ups are highly technical and time-consuming. At moderate load (53/35), expect 8-12 sec per rep for experienced athletes, 15-20 sec for intermediate, 25-30 sec for beginners. Overhead reverse lunges: 3-4 sec per rep with coordination challenges. Per round: 20 TGUs + 20 lunges = 40 total reps. Round times: R1: 240-300 sec, R2: 260-330 sec, R3: 280-360 sec, R4: 300-390 sec, R5: 320-420 sec. Most athletes will hit the 20-minute cap on Part 2. Combined Analysis: Elite athletes might complete both parts in 1200-1440 sec (20-24 min). Most intermediate athletes will hit both caps for 2400 sec total. Beginners will definitely hit both caps. The workout heavily favors technical proficiency and grip/shoulder endurance. Final benchmarks - L10: 1440 sec (24:00), L5: 2160 sec (36:00), L1: 3600 sec (60:00 - both caps plus extended time for scaling).

Modality Profile

5 movements total: Pull-Up and Ring Dip are Gymnastics (2/5 = 40%), while Kettlebell Swing, Turkish Get Up, and Overhead Lunge are Weightlifting movements with external load (3/5 = 60%). No monostructural cardio movements present.