Workout Description

Why This Workout Is Hard

The 1-mile run creates significant leg fatigue before entering the AMRAP, where continuous work without built-in rest compounds the challenge. The kettlebell swings hit already-fatigued legs and grip, while pull-ups become increasingly difficult as grip deteriorates. The 24-minute cap forces sustained intensity throughout. Most athletes will struggle with unbroken sets in later rounds due to cumulative fatigue across multiple systems.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume kettlebell swings, air squats, and pull-ups in AMRAP format will heavily tax muscular endurance across multiple muscle groups.
• Endurance (8/10): One mile run plus continuous AMRAP creates significant cardiovascular demand, testing aerobic capacity throughout the 24-minute time domain.
• Power (6/10): Kettlebell swings are inherently explosive hip-driven movements, though fatigue will diminish power output as workout progresses.
• Speed (5/10): AMRAP format rewards efficient movement cycling and minimal rest, though pacing strategy becomes important over 24 minutes.
• Strength (4/10): Moderate kettlebell load and bodyweight movements require decent strength but not maximal force production capabilities.
• Flexibility (3/10): Running stride, overhead kettlebell position, and full-range pull-ups demand moderate mobility but nothing extreme.

Movements

• Kettlebell Swing
• Air Squat
• Run
• Pull-Up

Benchmark Notes

This workout combines a 1-mile run followed by an AMRAP of 30 KB swings (53/35), 20 air squats, and 10 pull-ups. I'll analyze this by breaking down the run portion and then the AMRAP cycles. 1-Mile Run Analysis: - Elite (L10): 270-300 seconds (4:30-5:00) - Average (L5): 390-420 seconds (6:30-7:00) - Novice (L1): 600-720 seconds (10:00-12:00) AMRAP Cycle Analysis (30 KB swings + 20 air squats + 10 pull-ups): - KB swings (53/35): 30 reps × 1.5-2 sec = 45-60 seconds - Air squats: 20 reps × 1-1.5 sec = 20-30 seconds - Pull-ups: 10 reps × 1.5-2.5 sec = 15-25 seconds - Transitions: ~10-15 seconds per round - Total per round: 90-130 seconds fresh Fatigue considerations: - Round 1: 90-100 seconds (fresh) - Round 2: 95-110 seconds (slight fatigue) - Round 3: 105-125 seconds (moderate fatigue) - Round 4+: 120-150+ seconds (significant fatigue, set breaking) Time remaining for AMRAP after run: - L10: 24 min - 5 min = 19 minutes = 1140 seconds - L5: 24 min - 7 min = 17 minutes = 1020 seconds - L1: 24 min - 11 min = 13 minutes = 780 seconds Rounds calculation: - L10: 1140 seconds ÷ 110 sec/round average = ~10.4 rounds, but accounting for progressive fatigue = 6.8-7.2 rounds - L5: 1020 seconds ÷ 120 sec/round average = ~8.5 rounds, but with fatigue = 4.8-5.2 rounds - L1: 780 seconds ÷ 140 sec/round average = ~5.6 rounds, but with significant fatigue = 2.5-3.0 rounds This workout is similar to Helen (3 rounds: 400m run, 21 KB swings, 12 pull-ups) but with a longer initial run and AMRAP format. Helen benchmarks show L10 at 7:30-8:30, L5 at 10:30-11:30, L1 at 15:00-18:00 for 3 complete rounds. Scaling for the longer run and AMRAP format, the round counts align with my calculations. Final targets: L10: 6.8 rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

4 movements total: Air Squat and Pull-Up are Gymnastics (2/4 = 50%), Run is Monostructural (1/4 = 25%), Kettlebell Swing is Weightlifting (1/4 = 25%)