Workout Description

Why This Workout Is Hard

This pyramid structure creates significant cardiovascular fatigue with 190 total reps of each movement. While the KB weight and burpees are manageable in isolation, the continuous nature and increasing rep scheme in the second half prevents meaningful recovery. The average athlete will struggle with pacing and hit a wall around the 6-7-8 rep rounds on the way back up.

Benchmark Times for Cactus Jack

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extended duration with high total volume taxes muscular endurance. The combination of hip-dominant and full-body movements creates significant local muscular fatigue.
• Endurance (8/10): High-rep scheme with 190 total reps creates significant cardiovascular demand. The ascending/descending pattern challenges aerobic capacity through sustained effort with varying intensities.
• Speed (8/10): Fast transitions and quick cycling of movements are crucial. The varying rep scheme demands different pacing strategies throughout.
• Power (7/10): Both movements have significant power components. KB swings to overhead and explosive burpee movements require considerable power output.
• Flexibility (6/10): American kettlebell swings demand good shoulder mobility and hip hinge. Burpees require decent mobility through multiple planes of movement.
• Strength (4/10): Moderate kettlebell load requires some strength, but focus is more on endurance. The 24/16kg weight is challenging but not maximal.

Movements

• American Kettlebell Swing
• Burpee

Scaling Options

Reduce KB weight to 20/12kg or 16/8kg based on experience level. For KB swings, scale to Russian KB swings (shoulder height) if overhead position is compromised. For burpees, step-back variation or remove push-up portion if needed. Volume options: cap at 6 reps (10-9-8-7-6 down and up) or reduce each round by 1 rep (9-8-7-6-5 etc). Time cap at 20 minutes.

Scaling Explanation

Scale if unable to perform 15+ unbroken American KB swings at prescribed weight or if burpees take longer than 3 seconds each when fresh. Priority is maintaining proper KB swing mechanics - overhead position must be stable and controlled. Target completion time is 12-18 minutes. Scale load/movement before reducing volume to preserve intended stimulus. Athletes should be able to maintain consistent work rate without extended breaks.

Intended Stimulus

Moderate-length glycolytic workout (12-18 minutes) with ascending/descending pyramid structure. Primary focus is on maintaining consistent power output while managing fatigue. Tests both anaerobic capacity and aerobic endurance as athletes navigate through varying rep schemes. The workout challenges mental toughness during the middle sets where fatigue accumulates.

Coach Insight

Break up KB swings early to preserve grip strength - consider sets of 5 in higher rep rounds. For burpees, establish sustainable rhythm rather than sprinting. Key transition points are at 6 reps (halfway down) and 4 reps (starting back up). Watch KB swing form degradation as fatigue sets in - maintain full hip extension and overhead control. Common mistake is rushing the first 3-4 rounds then hitting severe fatigue wall. Aim for 80-85% effort through first half to ensure strong finish.

Benchmark Notes

This workout follows a pyramid rep scheme (10-1-10) for a total of 190 reps of each movement. Breaking it down: 1. Movement analysis: - American KB Swings (24/16kg): ~2 sec/rep fresh - Burpees: ~3.5 sec/rep fresh 2. Set structure: - First half (10→1): Progressive fatigue but decreasing reps - Second half (2→10): Increasing fatigue AND increasing reps 3. Comparing to Helen (which has KB swings and includes metabolic stress): - Helen L10 is 7:30-8:30 (450-510 sec) - This workout has ~2.5x the total reps and more demanding movements - American KB swings are ~20% slower than Russian 4. Round breakdown for elite (L10): - 10-9-8 reps: ~90 sec (fresh) - 7-6-5 reps: ~80 sec (slight fatigue) - 4-3-2-1 reps: ~60 sec (maintaining pace) - 2-3-4-5 reps: ~70 sec (increasing fatigue) - 6-7-8-9-10 reps: ~100 sec (heavy fatigue) Total elite time: ~6:00-7:00 (360-420 sec) L5 (median CrossFitter): ~10:00 (600 sec) L1 (scaled): ~18:00 (1080 sec) Female times adjusted 15-20% slower due to heavier relative KB weight and burpee impact.

Modality Profile

Burpee is a gymnastics (bodyweight) movement, while American 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.