Workout Description

Why This Workout Is Hard

The descending rep scheme (20 to 1) creates 210 total reps of each movement. While the individual movements and weights are moderate, the continuous nature with no built-in rest periods creates significant leg fatigue. The Russian swings compound the fatigue from the goblet squats, and the high rep count early (20-19-18) means athletes hit metabolic overload quickly. Most will need to break sets frequently after the first few rounds.

Benchmark Times for Bellzebub

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): 210 total reps of leg-dominant movements will heavily tax lower body muscular endurance, particularly quads and posterior chain.
• Endurance (7/10): High-rep descending scheme with two compound movements creates significant cardiovascular demand, especially in early rounds when volume is highest.
• Speed (7/10): Descending rep scheme encourages quick transitions and fast cycling, especially in later rounds as fatigue builds.
• Power (6/10): Russian swings are inherently power-focused movements, while goblet squats are more strength-based, creating a balanced power demand.
• Flexibility (5/10): Full-depth goblet squats demand good ankle, hip, and thoracic mobility. Swings require adequate hamstring flexibility.
• Strength (4/10): Moderate kettlebell loads require strength endurance but aren't maximal. Weight selection allows for continuous movement.

Movements

• Kettlebell Goblet Squat
• Russian Kettlebell Swing

Scaling Options

Weight reductions: 16/12kg or 12/8kg kettlebell based on strength level. Movement substitutions: Air squats for goblet squats if kettlebell front rack is limiting. American swings can be substituted with Russian swings. Volume modifications: Start at 15 or 12 instead of 20 for newer athletes. Can also break into smaller sets like 5-4-3-2-1 repeated 4 times. Time cap suggestion of 15 minutes for scaled versions.

Scaling Explanation

Scale if unable to maintain proper swing mechanics for sets of 10+ or if goblet squat depth is compromised with prescribed weight. Prioritize full range of motion and hip drive mechanics over prescribed weight. Athletes should be able to perform 20 unbroken air squats and 15 Russian swings with excellent form before attempting Rx weight. Target completion time is 8-12 minutes - scale load or volume if estimated time exceeds this range. Maintaining power output and proper mechanics throughout all sets is crucial for intended stimulus.

Intended Stimulus

Moderate-length glycolytic workout targeting the 8-12 minute time domain. Primary focus is on posterior chain endurance and leg strength under fatigue. The descending rep scheme creates a steady but challenging pace that tests both muscular and cardiovascular endurance. Energy systems shift from primarily glycolytic to oxidative as reps decrease.

Coach Insight

Break up sets early to maintain consistent pace - consider 5-rep chunks for first few rounds. Keep core tight in both movements to protect lower back. For swings, focus on explosive hip drive and maintain Russian swing height at shoulder level. For goblet squats, keep elbows inside knees and maintain upright torso. Common mistake is rushing early sets then hitting severe fatigue around round of 12. Aim for steady, sustainable pace with minimal rest between movements. Consider alternating movements each round to distribute fatigue.

Benchmark Notes

This workout follows a descending rep scheme from 20 to 1 (total 210 reps each of goblet squats and swings). Most similar to Karen (150 wall balls) but with more total volume and two movements. Breakdown: - Fresh pace (reps 20-15): 2 sec/rep for both movements - Mid-workout (reps 14-8): 2.5 sec/rep with minimal breaks - Final sets (reps 7-1): 2 sec/rep due to lower volume Transitions between movements: 2-3 sec for elite, 4-6 sec intermediate Calculation for elite (L10): - First third (20-15): 120 reps × 2 sec = 240 sec - Middle third (14-8): 77 reps × 2.5 sec = 193 sec - Final third (7-1): 13 reps × 2 sec = 26 sec - Transitions: ~40 sec total Total: ~300 sec (5:00) for elite men Compared to Karen anchor (420-480s for L10), this should be about 25-30% slower due to higher total volume and two movements, landing at 300 sec for L10 male. L5 (intermediate) estimated at 540 sec (9:00) with more set breaks and slower transitions. L1 (beginner) estimated at 900 sec (15:00) with extensive breaks. Female times adjusted 20% slower due to heavier relative loading of the kettlebell. Recap: Male - L10: 5:00 / L5: 9:00 / L1: 15:00 Female - L10: 7:00 / L5: 11:00 / L1: 17:00

Modality Profile

Both movements (Kettlebell Goblet Squat and Russian Kettlebell Swing) are weightlifting movements as they involve external loads (kettlebell). No gymnastics or monostructural movements present.