Workout Description
10-9-8-7-6-5-4-3-2-1 Reps For Time
Burpees
Kettlebell Thrusters (32/20 kg)
Burpees
Kettlebell Sumo Deadlift High-Pulls (32/20 kg)
Burpees
Kettlebell Swings (32/20 kg)
Why This Workout Is Hard
A descending ladder workout combining burpees with multiple heavy kettlebell movements. Tests endurance and strength endurance.
Benchmark Times for Burptacular
- Elite: <28:46
- Advanced: 28:46-26:16
- Intermediate: 26:16-22:31
- Beginner: >22:31
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of burpees combined with heavy kettlebell thrusters, SDLHP, and swings will severely tax full-body muscular stamina, especially grip, shoulders, and posterior chain.
- Endurance (7/10): The descending ladder of burpees interspersed with heavy kettlebell movements creates a significant metabolic and cardiovascular challenge.
- Strength (7/10): Kettlebell movements at 32/20 kg (approx 70/44 lb) are heavy for reps, demanding considerable strength-endurance.
- Power (7/10): Kettlebell thrusters, SDLHP, and swings are all explosive movements; burpees also have a power component.
- Speed (5/10): Efficiently cycling through the reps and managing transitions is important, but the primary challenge is strength-stamina and endurance.
- Flexibility (3/10): Requires hip hinge for swings and SDLHP, squat depth for thrusters, and basic mobility for burpees.
Modality Profile
A G/M workout with gymnastics (Pull-ups, Push-ups, Sit-ups) and a monostructural (Burpees) component.
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