Workout Description
21-15-9 Reps for Time
Burpees
Kettlebell Swings (24/16 kg)
Box Jumps (24/20 in)
Perform 6 Lunges after each exercise
Why This Workout Is Medium
A 21-15-9 triplet of burpees, kettlebell swings, and box jumps, with lunges added after each movement. Tests conditioning and coordination.
Benchmark Times for Donkey Kong
- Elite: <19:01
- Advanced: 19:01-15:01
- Intermediate: 15:01-11:31
- Beginner: >11:31
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Muscular stamina is tested in the legs (burpees, box jumps, lunges), posterior chain/grip (KB swings), and full body (burpees). The added lunges after each movement prolong time under tension.
- Power (7/10): Burpees, kettlebell swings, and box jumps are all explosive, power-generating movements.
- Endurance (6/10): The 21-15-9 format with burpees, kettlebell swings, box jumps, and added lunges creates a moderate, continuous metabolic demand.
- Speed (6/10): Fast cycling of all movements and quick transitions are key for a good time in this triplet plus format.
- Strength (4/10): Kettlebell swings (24/16 kg) provide a moderate strength stimulus, particularly for the hips and core.
- Flexibility (3/10): Requires hip hinge for swings, hip flexion for box jumps, and lunge depth.
Modality Profile
A balanced chipper with gymnastics (Burpees), weightlifting (Kettlebell Swings), and monostructural (Run) components.
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