Workout Description
For Time
300 Russian Kettlebell Swings (24/16 kg)
Every minute on the minute, perform Burpee(s). Start with 1 Burpee after minute 1, then 2 Burpees after minute 2, then 3 Burpees, etc.
(Stop adding Burpees once you get less than 30 seconds left for your Swings)
Why This Workout Is Hard
The 300 KB swings alone would be manageable, but the escalating EMOM burpees create a brutal fatigue spiral. As burpee volume increases each minute, athletes get less time for swings, forcing faster swing pace. The grip fatigue from swings combines with the increasing burpee volume to create significant metabolic stress. Most athletes will hit their breaking point around minute 8-10 when burpees consume too much time.
Benchmark Times for Death Swing
- Elite: <12:00
- Advanced: 14:00-16:00
- Intermediate: 18:00-20:00
- Beginner: >30:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): 300 kettlebell swings plus accumulating burpees creates extreme muscular endurance demands on posterior chain, shoulders, and full body stamina systems.
- Endurance (8/10): High-volume kettlebell swings combined with escalating burpee demands creates significant cardiovascular strain over an extended period, testing aerobic capacity and mental fortitude.
- Speed (7/10): EMOM burpee structure forces quick transitions and maintaining swing speed becomes crucial as burpee volume increases.
- Power (6/10): Kettlebell swings are inherently a power movement, though fatigue will impact explosive output as volume accumulates.
- Flexibility (5/10): Kettlebell swings require good hip hinge mobility, while burpees demand shoulder mobility and hip flexion range.
- Strength (4/10): 24/16kg kettlebell provides moderate load, but focus is more on endurance than strength. Burpees add bodyweight resistance component.
Movements
- Russian Kettlebell Swing
- Burpee
Scaling Options
Reduce kettlebell weight to 20/12kg or 16/8kg. Can substitute single-arm dumbbell swings. For burpees, step-back variation or remove push-up portion. Volume options: reduce total swings to 200 or 150. Time cap at 25 minutes. Can also cap burpee progression at 5 per minute to maintain swing focus.
Scaling Explanation
Scale if unable to perform 50+ unbroken KB swings at prescribed weight with proper form, or if burpees take longer than 20 seconds per round. Prioritize maintaining swing technique and full hip extension over speed. Target completion time 15-25 minutes. Scale to maintain constant movement with brief rest periods - if forced to take extended breaks, load or volume is too high.
Intended Stimulus
Moderate to long duration (15-25 min) oxidative-glycolytic workout focusing on posterior chain endurance and mental toughness. The increasing EMOM burpee component creates a progressive fatigue challenge while maintaining constant work rate on swings. Primary challenge is maintaining swing technique under accumulating fatigue.
Coach Insight
Break swings into manageable sets early (sets of 25-30) to preserve grip strength. Perform burpees efficiently but not frantically - you'll need that energy later. Use hip hinge, not squat, for swings. Common mistakes: squatting swings, rushing early sets, not planning burpee timing. Aim to complete burpees in 15-20 seconds to leave adequate time for swings. Consider breaking swings into 6 sets of 50 or 12 sets of 25.
Benchmark Notes
Analysis based on Karen (150 wall balls) as closest anchor since this is a high-volume single movement workout with an EMOM component.
Breakdown:
1. Base KB swing timing: 1.5-2s per rep fresh
2. 300 reps with fatigue progression:
- First 100: 2s/rep = 200s
- Second 100: 2.5s/rep = 250s
- Final 100: 3s/rep = 300s
Base time: 750s
3. EMOM Burpee progression:
- Minutes 1-5: 15 burpees (3-4s each) = ~60s
- Minutes 6-10: 40 burpees = ~160s
- Minutes 11-15: 75 burpees = ~300s
Total burpee time: ~520s
4. Transitions and fatigue multiplier:
- KB swing breaks every 25-50 reps
- Forced transitions for burpees
- Overall fatigue similar to Karen but ~1.5x volume
L10 target: 12:00 (720s) for males / 15:00 (900s) for females
L5 target: 20:00 (1200s) for males / 23:00 (1380s) for females
L1 target: 30:00 (1800s) for males / 35:00 (2100s) for females
Scaled from Karen's benchmarks (7-8min elite, 10-12min intermediate) but adjusted up ~70% for volume and complexity.
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.
