Workout Description

Why This Workout Is Hard

While the initial rounds are manageable, the ascending KB swing reps create significant cumulative fatigue. By round 5, athletes are doing 10 swings + 4 burpees, and by round 8, it's 16 swings + 4 burpees. The continuous nature (no built-in rest) combined with the increasing volume makes this deceivingly challenging, especially in the latter half where athletes face high-rep kettlebell swings under fatigue.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): The ascending rep scheme of kettlebell swings coupled with consistent burpees challenges muscular endurance, particularly in the posterior chain and shoulders.
• Endurance (7/10): Ten minutes of continuous work with increasing kettlebell volume creates significant cardiovascular demand, especially when combined with full-body burpees.
• Speed (7/10): Quick transitions and fast cycling of movements are crucial as kettlebell volume increases each round.
• Power (6/10): Kettlebell swings are inherently a power movement, while burpees require explosive elements to maintain efficiency.
• Flexibility (5/10): Hip hinge in kettlebell swings and full-range burpees demand decent mobility in hips, shoulders, and thoracic spine.
• Strength (4/10): Moderate-weight kettlebell swings require some strength, but the focus is more on endurance than maximal force production.

Movements

• Russian Kettlebell Swing
• Burpee

Scaling Options

Kettlebell weight: Scale to 20/12kg or 16/8kg based on experience. Movement substitutions: KB swings to eye level instead of overhead, step-back burpees instead of jumping. Volume modifications: Cap KB swing increases at 10 reps per round, or add only 1 rep per round instead of 2. Time domain: Can reduce to 8 minutes for beginners while maintaining rep scheme.

Scaling Explanation

Scale if unable to maintain proper KB swing form past 8 reps, or if burpees take longer than 3 seconds each. Priority is maintaining power output and proper hip hinge in swings - reduce weight if form deteriorates. Athletes should be able to complete at least 6 rounds while keeping KB swings above parallel and burpees under control. Target effort is 7/10 in early rounds, building to 8-9/10 in later rounds. Scale to preserve intended stimulus of moderate-intensity work with increasing volume challenge.

Intended Stimulus

Moderate-intensity workout with ascending volume targeting the glycolytic energy system. Primary challenge is maintaining consistent output as kettlebell swing volume increases. 10-minute time domain encourages sustained power output while managing fatigue. The ascending rep scheme tests mental fortitude and pacing strategy.

Coach Insight

Start at a controlled pace - this is not a sprint. Aim to maintain consistent burpee speed throughout while KB swing volume increases. Keep KB swings powerful but efficient; hinge at hips, don't squat. Rest 2-3 breaths between rounds early to maintain quality. Track rounds completed to gauge pacing. Expect 8-12 rounds for experienced athletes. Common mistake is rushing early rounds, leading to breakdown when swing volume gets high. Consider breaking KB swings into sets of 4-6 when volume increases past 10 reps.

Benchmark Notes

This is an ascending rep scheme AMRAP where KB swings increase by 2 reps each round while burpees stay constant at 4. Analysis: Round breakdown (male): Round 1: 2 KB + 4 burpees = ~14 sec Round 2: 4 KB + 4 burpees = ~16 sec Round 3: 6 KB + 4 burpees = ~18 sec Round 4: 8 KB + 4 burpees = ~20 sec Round 5: 10 KB + 4 burpees = ~22 sec ... Using Cindy (AMRAP 20 with 3 movements) as closest anchor but adjusting for: - Half the time domain (10 min vs 20 min) - Simpler movement pattern - Ascending rep scheme adding complexity Cindy L10 is 25-30 rounds in 20 min. Scaling for 10 min and easier movements suggests 12-13 rounds for elite (L10) performance. Adding fatigue from increasing KB swing volume reduces this slightly. L10 (Elite): 12.5+ rounds L5 (Intermediate): 8.5 rounds L1 (Beginner): 4.5 rounds Female adjustments: - Slightly lower due to heavier relative KB weight (16kg vs 24kg) - Approximately 0.5 rounds lower across all levels Final targets: Male - L10: 12.5+, L5: 8.5, L1: 4.5 Female - L10: 12.0+, L5: 8.0, L1: 4.0

Modality Profile

Burpee is a gymnastics (bodyweight) movement, while Russian Kettlebell Swing is a weightlifting movement using external load. With two movements split across two modalities, this results in a 50/50 split between G and W.