Workout Description

Why This Workout Is Medium

This workout combines moderate cardiovascular demand with manageable strength elements. The 700m runs provide natural recovery between rounds, preventing excessive fatigue accumulation. KB swings at 70/53 are moderate load for most athletes, and sit-ups offer active recovery. The rep scheme allows for strategic pacing across three rounds. Total time around 15-18 minutes creates steady work without overwhelming intensity that would push it to Hard difficulty.

Benchmark Times for WOD

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume kettlebell swings and sit-ups across three rounds will heavily tax posterior chain and core muscular endurance.
• Endurance (7/10): Three rounds of 700m runs with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Power (6/10): Kettlebell swings are inherently explosive hip extension movements, though fatigue will diminish power output across rounds.
• Speed (5/10): Maintaining consistent pace across all three rounds and minimizing transitions between movements is key to performance.
• Strength (4/10): Moderate kettlebell weight requires decent strength but emphasizes endurance over maximal force production in the hip hinge pattern.
• Flexibility (3/10): Kettlebell swings demand hip mobility and thoracic extension, while sit-ups require basic spinal flexion range of motion.

Movements

• Run
• Kettlebell Swing
• Sit-Up

Benchmark Notes

This workout is very similar to Helen (3 rounds: 400m run, 21 KB swing 53/35, 12 pull-ups) but with longer runs (700m vs 400m) and more sit-ups (50 vs 12 pull-ups). Using Helen as the primary anchor: L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec. Movement breakdown per round: 700m run takes 105-150 sec (vs 75-120 for 400m), 30 KB swings at 70/53 take 45-75 sec (vs 32-63 for 21 swings at 53/35), 50 sit-ups take 50-100 sec (vs 12-36 for pull-ups). Fresh round total: 200-325 sec. With 3 rounds and fatigue: Round 1: 200-325 sec, Round 2: 220-358 sec (1.1x), Round 3: 240-390 sec (1.2x). Total: 660-1073 sec. The longer runs (+75% distance) and higher volume sit-ups (+300% reps) significantly increase duration compared to Helen. Adjusting Helen's anchors proportionally: L10 becomes 420-480 sec, L5 becomes 600-660 sec, L1 becomes 960-1080 sec. Final targets - L10: 420 sec (7:00), L5: 660 sec (11:00), L1: 1080 sec (18:00).

Modality Profile

Three movements across all modalities: Run (monostructural cardio), Kettlebell Swing (external load), and Sit-Up (bodyweight gymnastics). Equal distribution with slight weighting to weightlifting.