Workout Description
For Time (with a Partner)
80 Box Jumps (24/20 in)
80 Wall Ball Shots (15/12 kg)
80 Double Russian Kettlebell Swings (2x16/12 kg)
80 Sit-Ups
80 Burpees
80 Double Kettlebell Sumo Deadlift (2x16/12 kg)
80 Hand Release Push-Ups
80 Plate Overhead Lunges (20/10 kg)
80 TRX Bridge Row
80 Double Kettlebell Thrusters (2x16/12 kg)
Why This Workout Is Very Hard
This partner workout combines high volume (800 total reps), heavy double kettlebell work, and complex movements that compound fatigue. The sequence is particularly brutal - burpees before KB deadlifts taxes the posterior chain, hand release push-ups after 400 reps creates upper body fatigue, and double KB thrusters at the end challenge already-fatigued athletes. Even with partner sharing, the continuous nature and movement interference make this exceptionally challenging.
Benchmark Times for 80’s Child
- Elite: <29:00
- Advanced: 31:00-33:00
- Intermediate: 36:00-39:00
- Beginner: >60:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Extremely high rep scheme (80 reps per movement) across varied movement patterns tests muscular endurance in all major muscle groups, particularly legs and shoulders.
- Endurance (8/10): High volume partner workout with 800 total reps and continuous movement patterns creates significant cardiovascular demand, especially with compound movements like burpees and thrusters.
- Power (7/10): Box jumps, wall balls, and kettlebell movements demand explosive hip extension. Double kettlebell work amplifies power requirements.
- Flexibility (6/10): Overhead positions, deep squats in thrusters and wall balls, and full-range movements like burpees require good mobility throughout multiple planes.
- Strength (5/10): Moderate loads with double kettlebells and weighted implements create consistent strength demands, though not maximal. Partner format allows some recovery.
- Speed (4/10): Partner format allows strategic rest, but efficient transitions and steady pacing are crucial for managing fatigue across high volume.
Movements
- Wall Ball
- Plate Overhead Lunge
- Kettlebell Sumo Deadlift
- Burpee
- Kettlebell Thruster
- Sit-Up
- Suspension Trainer Row
- Russian Kettlebell Swing
- Box Jump
- Hand Release Push-Up
Scaling Options
Movement modifications: Box step-ups (20/16in), wall ball (10/8kg), single KB swings (24/16kg), knee push-ups, walking lunges with plate at shoulder, inclined TRX rows, single KB thrusters (20/16kg). Volume options: Reduce to 60 reps per movement, or 20 reps per person per rotation. Time cap at 40 minutes. For newer athletes, substitute Russian KB swings for American, remove hand release from push-ups, reduce plate weight to 15/7kg for lunges.
Scaling Explanation
Scale if unable to maintain proper form for 15+ unbroken reps of any movement at prescribed weight/intensity. Priority is maintaining consistent work rate - should be able to rotate with partner every 60-90 seconds throughout workout. Target RPE 7-8/10 during work intervals. Scale to achieve sub-35 minute finish. Form deterioration on kettlebell movements, significant rest between sets, or inability to maintain full ROM are key indicators to scale weight or movement complexity.
Intended Stimulus
Long-duration glycolytic/oxidative workout targeting 25-35 minutes. Partner format allows work-rest intervals but maintains elevated heart rate throughout. Primary challenge is maintaining consistent output while managing fatigue across diverse movement patterns. Tests muscular endurance and stamina with significant upper body, lower body, and core demands.
Coach Insight
Split reps evenly between partners (40/40). Establish sustainable work-rest rotation - suggest 10-15 reps per rotation. Start conservative - intensity will compound in later movements. Keep transitions under 10 seconds. For kettlebell movements, focus on breathing and hip drive. Scale weight early if form deteriorates. Watch wall ball accuracy as fatigue sets in. For burpees and push-ups, maintain full range of motion but adopt steady, sustainable pace. Use TRX row as active recovery - control tempo.
Benchmark Notes
This is a high-volume partner workout with 800 total reps. Using Kelly (150 reps) and Angie (400 reps) as anchors and scaling up:
1. Base movement times (per rep):
- Box Jumps: 2s
- Wall Balls: 2.5s
- KB Swings: 2s
- Sit-Ups: 1.5s
- Burpees: 3.5s
- KB Sumo DL: 2s
- Hand Release Push-Ups: 2s
- Plate OH Lunges: 2.5s
- TRX Rows: 2s
- KB Thrusters: 3s
2. Partner factor: Divide total work by 2, but add 10% for transitions
3. Fatigue multipliers:
- First 200 reps: 1.0x
- 201-400 reps: 1.2x
- 401-600 reps: 1.4x
- 601-800 reps: 1.6x
4. Set breaking:
- Early movements: 15-20 reps per set
- Middle movements: 10-15 reps per set
- Later movements: 5-10 reps per set
Comparing to Kelly (L10 ~16min) and scaling up for 5.3x volume with partner division:
L10 target: ~29 minutes (1740s)
L5 target: ~39 minutes (2340s)
L1 target: ~60 minutes (3600s)
Modality Profile
Of the 10 movements: 5 are Gymnastics (Box Jump, Sit-Up, Burpee, Hand-Release Push-Up, TRX Bridge Row), 0 are Monostructural, and 5 are Weightlifting (Wall Ball, Russian KB Swing, KB Sumo Deadlift, Plate OH Lunge, KB Thruster). This creates an even 50/50 split between G and W movements.
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