Workout Description

Why This Workout Is Hard

The high-rep descending scheme (40-30-20-10) creates significant cumulative fatigue with no built-in rest. The kettlebell weight is substantial enough that grip fatigue will accumulate, especially affecting the toes-to-bar performance. The combination of hip-dominant movements (swings and T2B) with squats creates a challenging metabolic stimulus. Most athletes will need to break sets frequently by the second round, extending the workout to 15-20 minutes.

Benchmark Times for Carlos Lillo

• 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 (8/10): 100 total reps of each movement challenges local muscular endurance, particularly in posterior chain, core, and grip.
• Endurance (7/10): High-rep descending scheme with compound movements creates significant cardiovascular demand, especially in early rounds where volume is highest.
• Speed (7/10): Descending rep scheme rewards fast transitions and cycling, especially in later rounds where fatigue is high but volume decreases.
• Flexibility (6/10): Toes-to-bar demands good shoulder mobility and hip flexion, while kettlebell movements require hip hinge and squat mobility.
• Power (5/10): Kettlebell swings are inherently power movements, but fatigue and volume shift focus toward endurance as rounds progress.
• Strength (4/10): Moderate kettlebell load requires decent strength, but volume and fatigue make this more stamina-focused than pure strength.

Movements

• Kettlebell Swing
• Goblet Squat
• Toes-to-Bar

Scaling Options

Reduce kettlebell weight to 24/16kg or 20/12kg based on experience. Scale toes-to-bar to knee raises or hanging leg raises. For newer athletes, modify rep scheme to 30-20-10 or 20-15-10. Alternative movement substitutions: Russian KB swings, front-loaded squats with DB/KB, V-ups or hanging knee raises. Consider reducing working weight if unable to maintain powerful hip drive on swings.

Scaling Explanation

Scale if unable to perform 15+ unbroken KB swings at prescribed weight or 5+ unbroken toes-to-bar. Proper KB swing mechanics (hip hinge, power from posterior chain) must be maintained throughout. Target completion time is 12-20 minutes - scale load/volume if estimated time exceeds this range. Prioritize maintaining explosive hip drive on swings over Rx weight. Form deterioration on toes-to-bar indicates need for scaling to preserve core engagement and prevent swinging.

Intended Stimulus

Moderate-length glycolytic workout (12-20 minutes) with oxidative system contribution. Primary challenge is maintaining power output across large sets while managing grip fatigue. The descending rep scheme tests both muscular endurance and ability to increase intensity as sets become shorter.

Coach Insight

Break up large sets strategically from the start - consider 15/15/10 for the round of 40, 12/10/8 for 30. Quick transitions between movements are crucial. Keep kettlebell swings powerful but efficient - full hip extension but minimal arm drive. For toes-to-bar, kip efficiently and break before form deteriorates. Watch for grip fatigue affecting swing technique in later rounds. Increase intensity significantly in final round of 10.

Benchmark Notes

This workout is structurally similar to Annie (50-40-30-20-10 double-unders + sit-ups) but with 40-30-20-10 rep scheme and more demanding movements. Using Annie as base anchor: Movement breakdown (fresh state): - KB Swings: 2 sec/rep - Goblet Squats: 2.5 sec/rep - Toes-to-Bar: 2.5 sec/rep Round analysis: 40 reps: (40 × 2) + (40 × 2.5) + (40 × 2.5) = 280 sec + transitions 30 reps: (30 × 2.2) + (30 × 2.7) + (30 × 2.7) = 228 sec + transitions 20 reps: (20 × 2.4) + (20 × 2.9) + (20 × 2.9) = 164 sec + transitions 10 reps: (10 × 2.5) + (10 × 3.0) + (10 × 3.0) = 85 sec + transitions Transitions between movements: ~5 sec × 8 transitions = 40 sec Total for elite (L10): ~797 sec raw, targeting 360-420 sec with efficient transitions and set management. Adjusted from Annie anchor (300-360 sec for L10) by adding ~20% due to: - Heavier loading (32/24kg vs bodyweight) - More complex movements - Greater grip fatigue Final targets: Men L10: 360-420 sec (6:00-7:00) Men L5: 600-660 sec (10:00-11:00) Men L1: 1020-1080 sec (17:00-18:00) Women L10: 480-540 sec (8:00-9:00) Women L5: 720-780 sec (12:00-13:00) Women L1: 1140-1200 sec (19:00-20:00)

Modality Profile

Of the 3 movements: Toes-to-Bar is gymnastics (G), while Kettlebell Swing and Goblet Squat are both weightlifting (W) since they use external loads. With 1 G movement and 2 W movements, rounded to nearest 10%, this gives us 30/0/70 split.