Workout Description

Why This Workout Is Very Hard

While the kettlebell weight is moderate, the sheer volume (300 total swings) creates significant grip and posterior chain fatigue. The penalty structure is particularly brutal - dropping the bell (which becomes inevitable due to grip failure) triggers a substantial bodyweight complex, creating a compounding fatigue cycle. Most athletes will face multiple rounds of penalties, extending workout time and total volume significantly.

Benchmark Times for Drago

• Elite: <9:00
• Advanced: 11:00-13:00
• Intermediate: 15:00-18:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): 300 total kettlebell swings plus potential penalties test muscular endurance in posterior chain, grip, shoulders, and core extensively.
• Endurance (8/10): High volume kettlebell swings combined with penalty burpees, push-ups, and squats creates significant cardiovascular demand over an extended period of sustained work.
• Power (7/10): Both swing variations are explosive hip hinge movements, though fatigue will impact power output over time.
• Flexibility (6/10): American swings demand significant shoulder mobility and hip hinge mechanics, while Russian swings require moderate mobility.
• Speed (5/10): Maintaining swing cadence and minimizing drops is crucial, but pacing must be strategic to avoid penalties.
• Strength (4/10): Moderate kettlebell weight requires some strength, but volume makes this more endurance-focused than strength-focused.

Movements

• American Kettlebell Swing
• Russian Kettlebell Swing
• Burpee
• Push-Up
• Air Squat

Scaling Options

Weight reductions: 20/12kg or 16/8kg kettlebells. Movement modifications: All Russian swings instead of American, reduce swing height requirement, or substitute dumbbell swings. Volume options: 75/150 total reps or 50/100 total reps. Penalty modifications: Reduce to 3 burpees, 6 push-ups, 9 air squats or eliminate push-ups if shoulder fatigue is limiting. Time cap at 25 minutes.

Scaling Explanation

Scale if unable to perform 15+ unbroken American swings with good form at prescribed weight, or if grip endurance fails within first 50 reps. Prioritize proper hip hinge mechanics and full extension at top of swing over weight or speed. Target completion time without penalties is 12-18 minutes. Scale to maintain intensity - you should be able to keep moving with minimal long breaks. Multiple drops indicate need for scaling.

Intended Stimulus

Moderate to long duration (15-25 minute) oxidative-glycolytic workout focused on grip endurance and posterior chain strength. The penalty structure creates a mental challenge in maintaining kettlebell control. Primary stimulus is maintaining consistent output while managing grip fatigue.

Coach Insight

Break the American swings into sets of 20-25 reps early to preserve grip. Russian swings can be larger sets (30-40) due to reduced range of motion. Place kettlebell down deliberately rather than dropping - penalties will drastically increase workout time. Keep a steady rhythm on swings (about 20-25 reps per minute). Common mistakes: rushing early sets leading to grip failure, poor hip hinge causing back fatigue, inconsistent swing height on American swings. Consider chalk but don't over-rely on it.

Benchmark Notes

Analysis based on Helen (which includes KB swings) and Karen (high-rep single movement) benchmarks: 1. Base movement times: - American KB Swing (24kg): 2.5s/rep x 100 = 250s - Russian KB Swing (24kg): 2s/rep x 200 = 400s - Penalty complex (estimated 4x occurrences): - Burpees: 4s x 5 = 20s - Push-ups: 1.5s x 10 = 15s - Air squats: 1.5s x 15 = 22.5s Total penalty: ~60s per occurrence = 240s 2. Fatigue multipliers: - First 50 American: 1.0x - Second 50 American: 1.2x - First 100 Russian: 1.3x - Second 100 Russian: 1.5x 3. Set breaks: - American KB: 4-5 breaks at 10-15s each - Russian KB: 6-8 breaks at 10-15s each L10 target ~9:00 (540s) for men based on Helen anchor (where 21 heavy KB swings take ~60s) scaled up for volume and complexity. L5 (median) target ~18:00 (1080s) accounting for more frequent breaks and higher fatigue impact. L1 target ~30:00 (1800s) allowing for extensive breaking and recovery. Female times adjusted +20% due to relative loading impact and grip fatigue. Recap: Male - L10: 9:00 | L5: 18:00 | L1: 30:00 Female - L10: 11:00 | L5: 21:00 | L1: 35:00

Modality Profile

Of the 5 movements: Air Squat, Burpee, Push-Up are Gymnastics (3 movements = 60%). American KB Swing and Russian KB Swing are Weightlifting (2 movements = 40%). No Monostructural movements present.