Workout Description

Why This Workout Is Hard

The combination of high-volume push-ups (150 total) followed immediately by power snatches at moderate-heavy loads creates significant upper body fatigue. The KB swings compound this fatigue while adding metabolic stress. With no built-in rest periods, the average athlete will need to break up sets increasingly as rounds progress. Most will complete in 12-15 minutes but struggle to maintain intensity throughout.

Benchmark Times for Andres

• Elite: <6:00
• Advanced: 6:30-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume push-ups and sustained shoulder/posterior chain work from snatches and swings tests local muscular endurance significantly.
• Power (8/10): Both power snatches and American KB swings are explosive movements requiring significant power output throughout all rounds.
• Endurance (7/10): Five rounds of high-volume pushing combined with explosive movements creates significant cardiovascular demand, especially with minimal built-in rest between movements.
• Flexibility (7/10): Full-range American KB swings and power snatch positions demand good shoulder mobility and hip flexibility.
• Strength (6/10): Moderately heavy power snatches and American KB swings require considerable strength, though not maximal loads.
• Speed (6/10): Quick transitions and cyclic nature of movements rewards fast cycling, especially in push-ups and KB swings.

Movements

• Push-Up
• Power Snatch
• Kettlebell Swing

Scaling Options

Push-ups: Scale to incline push-ups on box or knees, maintaining hollow body position. Power snatch: Reduce to 40/25kg or substitute dumbbell power snatch. KB swings: Scale to 24/16kg or Russian swings if shoulder mobility is limited. Volume option: Reduce to 4 rounds or 20 push-ups per round. For beginners: 3 rounds of 15 push-ups, 4 power snatches, 12 KB swings.

Scaling Explanation

Scale if unable to perform 15+ unbroken push-ups when fresh or if power snatch technique deteriorates under fatigue. Maintaining explosive hip drive in snatches and KB swings is crucial - reduce load if power output drops significantly. Target time is 8-12 minutes - scale volume if estimated time exceeds 15 minutes. Proper overhead position and midline control should never be compromised for speed.

Intended Stimulus

Moderate-length glycolytic workout targeting the 8-12 minute time domain. Primary focus is upper body pushing endurance combined with explosive power movements. The workout tests both local muscular endurance (push-ups) and power output maintenance (snatches) while managing cumulative shoulder fatigue.

Coach Insight

Break push-ups into manageable sets early (sets of 10-12) to avoid shoulder burnout. Quick but controlled singles on power snatches - don't rush between reps. For KB swings, maintain powerful hip drive but settle into a sustainable rhythm. Transitions should be deliberate but efficient. Most athletes will struggle in rounds 4-5 on push-ups - plan for smaller sets (5-8 reps) in final rounds. Rest 2-3 breaths maximum between movements.

Benchmark Notes

This workout is most similar to DT in structure (5 rounds of multiple movements with barbell/KB work). Key differences: Push-ups instead of deadlifts, power snatches at lower weight, and KB swings instead of push jerks. Breakdown per round (elite pace): - 30 Push-ups: 30-45s (sets of 15-10-5 with quick transitions) - 6 Power Snatches: 15-20s (can be unbroken at this weight) - 18 KB Swings: 25-35s (typically unbroken) Transitions: ~5s between movements Total per round: 75-105s fresh Fatigue multipliers: - Rounds 1-2: 1.0x - Rounds 3-4: 1.2x - Round 5: 1.3x Compared to DT anchor (L10 M: 360-420s, F: 430-510s), this workout should be slightly faster due to: - Lower barbell weight (60kg vs 155lb) - Fewer total barbell reps (30 vs 135) - KB swings being more sustainable than push jerks Projected targets: Men: L10: 360s (6:00) L5: 540s (9:00) L1: 900s (15:00) Women: L10: 420s (7:00) L5: 600s (10:00) L1: 960s (16:00)

Modality Profile

Push-Up is gymnastics (G), Power Snatch and Kettlebell Swing are both weightlifting (W). With 1 G movement and 2 W movements, the split is roughly 33% G and 67% W, with no monostructural movements present.