Workout Description

Why This Workout Is Hard

While 15 KB swings are manageable, the 10 heavy deadlifts (275/205) every other minute create significant cumulative fatigue. The EMOM format provides only 45-50 seconds rest between sets, and grip fatigue compounds across 7 rounds. The combination of volume (70 deadlifts total) at this weight with minimal recovery makes this challenging for the average CrossFitter to complete as prescribed.

Benchmark Times for Dennis O’Berg

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >14:00

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Heavy deadlifts at 275/205 pounds represent significant strength demands, especially when performed every 2 minutes for 7 rounds.
• Stamina (7/10): High-rep kettlebell swings combined with heavy deadlifts tests muscular endurance in posterior chain, grip, and core with minimal rest between sets.
• Endurance (6/10): The EMOM format with alternating heavy deadlifts and kettlebell swings creates sustained cardiovascular demand over 14 minutes, requiring good aerobic capacity and recovery.
• Power (6/10): Kettlebell swings are inherently explosive hip movements, while deadlifts at this weight require significant force production.
• Speed (5/10): Quick transitions needed between movements, with emphasis on efficient cycling of kettlebell swings within the minute.
• Flexibility (4/10): Both movements require decent hip hinge mobility and thoracic positioning, but not extreme ranges of motion.

Movements

• Kettlebell Swing
• Deadlift

Scaling Options

Kettlebell: Scale to 20/12kg or 16/8kg maintaining explosive hip drive. Deadlifts: Reduce to 225/165 or 185/135 based on capacity - should be ~70% of 1RM. For newer athletes, substitute deadlifts with dumbbell deadlifts or reduce to 8 reps. If grip is limiting factor, allow hook grip or mixed grip on deadlifts. Time domain can reduce to 10 minutes for beginners.

Scaling Explanation

Scale if unable to complete KB swings unbroken with full hip extension or if deadlift is above 75% 1RM. Form deterioration on deadlifts after minute 6 indicates need for load reduction. Athletes should maintain 20-25 seconds rest each minute - scale load or reps if consistently pushing past 40 seconds of work. Priority is maintaining power output and proper mechanics throughout all 14 minutes.

Intended Stimulus

Moderate-intensity glycolytic workout with strength endurance focus. 14-minute time domain targets lactate threshold development while maintaining power output. Primary challenge is strength endurance and grip fatigue management. Each minute provides just enough rest to maintain quality movement but accumulates significant fatigue over time.

Coach Insight

Start controlled - you should finish KB swings in 25-30 seconds and deadlifts in 30-35 seconds to maintain sustainable rest periods. For KB swings, focus on powerful hip drive and full lockout. Keep deadlifts touch-and-go but reset grip if needed. Common mistakes: rushing early minutes, losing hip extension on swings, rounding back on later deadlift reps. Break deadlifts into 5-5 if needed after minute 8.

Benchmark Notes

This is a 14-minute EMOM alternating between KB swings and deadlifts. Analysis: 1. Movement breakdown per minute: Odd minutes: 15 KB swings at 24kg - Fresh state: ~1.5s per swing = 22.5s work - Rest until next minute Even minutes: 10 deadlifts at 275lb - Fresh state: ~2.5s per rep = 25s work - Rest until next minute 2. Fatigue considerations: - KB swings will maintain relatively consistent pace due to forced rest - Deadlifts at 275lb is ~70-80% 1RM for most athletes, expect significant fatigue - Minutes 8-14 will see 15-25% slowdown on deadlifts 3. Failure analysis: - Elite athletes (L9-L10) will complete all reps with 15-20s rest each minute - L5 athletes will struggle in later rounds, may miss 1-2 rounds - L1-L3 athletes will miss multiple rounds 4. Benchmark comparison: - Most similar to DT (5 rounds of barbell cycling) - DT L10 = 360-420s for men - This workout is slightly longer duration but has built-in rest Final targets (M/F): L10: 6:00/7:00 L5: 10:00/11:00 L1: 14:00/15:00 (time cap)

Modality Profile

Both movements (Kettlebell Swing and Deadlift) are weightlifting (W) movements as they involve external loads. Kettlebell Swing uses a kettlebell and Deadlift uses a barbell, making this workout 100% weightlifting modality.