Workout Description

Why This Workout Is Hard

300 total reps at light loads drive a big stamina and grip challenge. Estimated finish time for most is 18–25 minutes, placing it in the mid-long domain. Movement complexity averages basic-to-moderate (barbell curl, kettlebell swing). Work density is low-to-moderate but volume is high, and the ascending/descending rep scheme plus 200+ loaded reps amplifies difficulty.

Benchmark Times for Bad Karma

• Elite: <15:00
• Advanced: 16:30-18:30
• Intermediate: 20:00-22:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume, repetitive elbow flexion and hip extension create major local muscular endurance demand. Success hinges on sustainable sets, short rests, and avoiding failure on curls and swings.
• Endurance (5/10): Mid-length, steady effort. Breathing matters, but cardio won’t be the limiter for most; grip and local muscular fatigue will slow you more than heart rate if you overreach on early sets.
• Speed (4/10): Moderate cycling speed helps, but fast unbroken sets lead to blow-ups. Strategic breaks and brisk transitions outperform pure sprinting here.
• Strength (2/10): Loads are light relative to maximal strength, and the limiter is not peak force. Strength helps, but it’s not the deciding factor compared to grip and stamina.
• Power (2/10): Minimal explosive demand. Swings are cyclic and controlled; curls are non-explosive. The workout rewards consistency over burst output.
• Flexibility (1/10): Basic ranges of motion. Standard swing overhead position and full elbow extension on curls require minimal mobility beyond normal training standards.

Scaling Options

Scale to: 35/25 lb barbell curl + 44/26 lb KB • Dumbbell curls 25/15 lb each + Russian swings • Empty bar or banded curls + 26/18 lb KB

Scaling Explanation

These options reduce loading and/or range to preserve the grip-taxing, high-volume stimulus while keeping you moving and avoiding failure on curls.

Intended Stimulus

A steady, grindy effort with a big forearm and biceps pump. You should keep sets small enough to avoid failure, with short, controlled breaks so you never stall. Breathing stays in check while grip and local muscle fatigue build. Aim for consistent pacing and even split times across the ladder.

Coach Insight

Pace from the start. Break the 50s and 40s early into manageable sets, then aim to go bigger in the 20s/10s. Short rests beat long ones. The one tip: avoid curl failure—once you redline the biceps, the swings also suffer. Common mistakes: opening unbroken, death-gripping the KB, and resting too long between micro-sets.

Benchmark Notes

Times represent realistic finish targets from beginner to elite. If you’re ahead of your level’s time, you likely paced and partitioned well. If you exceed the cap, reduce the loads or rep sets so you can keep moving without failing curls or swings.

Modality Profile

Both movements use external load only: a barbell and a kettlebell. There’s no monostructural cardio and no gymnastics. The session is entirely weightlifting volume with simple mechanics and high-rep cycling driving the training effect.

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