Workout Description
For time:
8 rounds:
13 Deadlifts (155/105 lb)
13 AbMat Sit-Ups
13 Push-Ups
13 Pull-Ups
13 Kettlebell Swings (70/53 lb)
13 Dumbbell Box Step-Ups (2x25/15 lb, 20 in)
13 Burpees
13 Dumbbell Push Presses (2x25/15 lb)
Then, cash-out:
2,200 meter Row
Why This Workout Is Extremely Hard
Huge volume across eight movements for eight rounds (832 reps) plus a 2,200 m row makes this an ultra-long grinder. Loads are moderate but accumulate significant fatigue, especially grip and shoulders. Gymnastics density (pull-ups, push-ups, burpees) further taxes stamina. Expect advanced athletes to exceed 45 minutes, with many needing 60–90 minutes depending on capacity and strategy.
Benchmark Times for Kabul
- Elite: <45:00
- Advanced: 55:00-60:00
- Intermediate: 65:00-70:00
- Beginner: >90:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Very high total reps with repeated upper-body and posterior-chain efforts. Success hinges on muscle endurance in grip, pulling, pressing, and core under fatigue, maintaining quality across hundreds of reps.
- Endurance (8/10): Long duration with steady heart-rate demand across 8 rounds plus a 2,200 m row. Breathing and sustainable aerobic output drive success far more than peak power or heavy lifting capacity.
- Speed (4/10): Moderate cadence with emphasis on quick transitions and small, repeatable sets. Sprinting is punished; consistent pacing with minimal rest beats raw speed in this long grind.
- Strength (3/10): Loads are moderate and approachable for most, but not heavy. Strength helps keep sets unbroken and mechanics solid, yet maximal force production is not the limiting factor here.
- Power (3/10): Explosive output is secondary. Occasional strong drive on push presses or powerful swings helps, but the main demand is sustained effort rather than peak explosiveness.
- Flexibility (2/10): Basic ranges of motion: hip hinge, overhead position, and squat-to-box standard. Mobility aids efficiency but the workout doesn’t require extreme flexibility or advanced positions.
Scaling Options
Scale to: 6 rounds + 1,500 m row • Lighter loads (115/75 DL, 53/35 KB, 20/10 DBs), banded/jumping pull-ups, 16 in box • 40-min AMRAP of the 8 movements (13s) then 1,000 m row
Scaling Explanation
These options preserve the long, grindy stimulus while adjusting volume and loading so athletes maintain steady movement quality and uninterrupted pacing without excessive fatigue or form breakdown.
Intended Stimulus
A sustained, steady grind. Keep breathing under control and chip through manageable sets without redlining. Grip and shoulders will accumulate fatigue; prioritize quality mechanics and smooth transitions. Aim for 60–75 minutes for most, finishing the row with steady strokes. It should feel tough but repeatable, never all-out sprinting.
Coach Insight
Pace the first two rounds conservatively—treat them like rounds 5–6. Break early on pull-ups and push-ups (e.g., 7-6 or 5-4-4) to protect grip and shoulders.
Your one tip: plan every set before you start and stick to it. Consistency beats hero sets.
Avoid death-grip on swings and step-ups. Common mistakes: opening too hot, ignoring chalk/towel management, and letting deadlift form deteriorate.
Benchmark Notes
Use these times to gauge pacing: L1 is finishing near a long cap, while L9 is elite, holding fast, sustainable sets and quick transitions. Most solid athletes should aim between 60–75 minutes. If you’re trending beyond your bracket mid-way, scale volume to preserve stimulus.
Modality Profile
Half the round volume is gymnastics (sit-ups, push-ups, pull-ups, burpees) and half is weighted (deadlift, KB swing, DB step-ups, DB push press). The final 2,200 m row adds a monostructural component without dominating total time, yielding roughly 44% G, 44% W, 12% M.
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