Workout Description
For Time
50-40-30-20-10 reps of Barbell Curls (45/35 lb)
10-20-30-40-50 reps of Kettlebell Swings (1.5/1 pood)
Why This Workout Is Easy
A couplet with descending barbell curls and ascending kettlebell swings. Primarily tests grip and localized muscular endurance.
Benchmark Times for Bad Karma
- Elite: <7:36
- Advanced: 8:01-9:01
- Intermediate: 10:01-11:01
- Beginner: >19:31
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): High-rep barbell curls will significantly tax bicep and forearm stamina. Kettlebell swings challenge grip, posterior chain, and shoulder stamina.
- Endurance (4/10): The descending/ascending rep scheme can lead to a moderate cardiovascular effect, especially with the kettlebell swings.
- Power (4/10): Kettlebell swings are an explosive hip hinge movement, contributing a power component.
- Strength (3/10): Barbell curls are isolation; kettlebell swings (1.5/1 pood) require good core and hip strength to control and generate force.
- Speed (3/10): Cycling reps efficiently is important, but the primary challenge is muscular endurance and managing fatigue in localized muscle groups.
- Flexibility (2/10): Basic range of motion for curls and hip hinge for swings.
Modality Profile
A couplet of two weightlifting/strength movements: Barbell Curls and Kettlebell Swings.
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