Workout Description

Why This Workout Is Hard

The dual kettlebell format creates significant cumulative fatigue, particularly in grip strength which is taxed continuously through both carries and movements. The thrusters become increasingly challenging after deadlifts and carries, with no built-in rest. The 20-minute AMRAP format forces a sustained effort where the limiting factor will be grip endurance and shoulder fatigue from overhead work under duress.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repeated cycles of compound movements with heavy kettlebells tax muscular endurance in legs, core, and upper body, particularly grip strength.
• Endurance (7/10): Twenty minutes of continuous work with heavy kettlebells creates significant cardiovascular demand, especially with the carries breaking up the lifting movements.
• Strength (6/10): Double kettlebell movements with moderate-heavy loads (53/44lb) require significant strength, especially in the thruster and deadlift portions.
• Flexibility (5/10): Thrusters demand good mobility in ankles, hips, and shoulders. Proper deadlift form requires adequate hip hinge and hamstring flexibility.
• Power (4/10): Thrusters have a power component, but the heavy loads and fatigue make explosive movement difficult to maintain.
• Speed (3/10): Farmer's carries and heavy implements naturally limit movement speed. Focus is on steady, controlled execution rather than rapid cycling.

Movements

• Kettlebell Deadlift
• Farmers Carry
• Kettlebell Thruster

Scaling Options

Weight reductions: Scale to 35/26lb bells for most, 26/18lb for beginners. Movement subs: Single KB deadlifts, walking lunges instead of carries, KB front squats instead of thrusters. Volume options: Reduce carry distance to 20m, or alternate single/dual KB work. Can reduce to 15 min time domain. For advanced athletes lacking only grip endurance, keep weight but allow brief releases during carries.

Scaling Explanation

Scale if unable to maintain proper deadlift/thruster form with dual bells for 5+ reps when fresh, or if grip fails before 40m carry. Prioritize keeping load challenging but manageable - athletes should complete 4+ rounds while maintaining form. Target effort is sustainable but uncomfortable pace (7/10 RPE). Scale up weight if completing more than 7 rounds.

Intended Stimulus

Moderate-length oxidative-glycolytic workout (15-20 min) focused on load-bearing capacity and grip endurance. Primary challenge is maintaining consistent output while managing grip fatigue. The workout tests strength-endurance and mental toughness through repeated heavy carries and compound movements.

Coach Insight

Break up the workout into sustainable chunks - aim for 4-5 rounds. Keep deadlifts and thrusters unbroken but controlled. On carries, maintain upright posture and steady pace. Common mistakes: rushing early rounds, dropping bells between movements (wastes energy), rushing transitions. Rest briefly at turnaround points during carries. Consider 5/5 split on thrusters if needed. Watch for form breakdown on thrusters when fatigued.

Benchmark Notes

Analysis based on Cindy benchmark (AMRAP 20 with bodyweight movements) but adjusted for heavier loading and grip fatigue: 1. Movement breakdown per round: - 10 DB Deadlifts: ~20-25s (including setup) - 40m Farmers Carry: ~15-20s - 10 DB Thrusters: ~25-30s - 40m Farmers Carry: ~15-20s Base round time: 75-95s fresh 2. Fatigue factors: - Heavy KB work compounds fatigue faster than Cindy - Grip fatigue from carries affects subsequent movements - Expect 15-20% slowdown by round 5 - Further degradation to 25-30% by round 8+ 3. Compared to Cindy anchor (L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds): - This workout is ~2.5x slower per round due to loading - Therefore expect ~40% of Cindy rounds - L10 should achieve 12-13 rounds - L5 should achieve 8-9 rounds - L1 should achieve 4-5 rounds Final targets (M/F): L10: 12.5/12.0 rounds L5: 8.5/8.0 rounds L1: 4.5/4.0 rounds

Modality Profile

All three movements (Kettlebell Deadlift, Farmers Carry, Kettlebell Thruster) involve external loads. Kettlebell movements are classified as weightlifting, and Farmers Carry is a weighted carry movement, making this workout 100% weightlifting modality.