Workout Description
For Time
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats
Why This Workout Is Medium
A symmetrical chipper featuring bodyweight movements, kettlebell swings, and burpees. Tests endurance and work capacity.
Benchmark Times for Fat Amy
- Elite: <9:15
- Advanced: 10:01-12:31
- Intermediate: 15:01-17:31
- Beginner: >26:01
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High total volume of burpees (80 reps), air squats (100 reps), sit-ups (80 reps), lunges (60 reps), and kettlebell swings (40 reps) tests full-body muscular endurance.
- Endurance (7/10): The chipper format with multiple sets of burpees interspersed with other bodyweight and kettlebell movements creates a sustained metabolic demand.
- Power (5/10): Kettlebell swings and the jump in burpees are the primary power components. Maintaining power output across the chipper is challenging.
- Speed (4/10): Efficient transitions and consistent pacing are more critical than maximal speed on individual movements for this longer chipper.
- Strength (3/10): Kettlebell swings (1.5/1 pood) provide a moderate strength stimulus. Other movements are primarily bodyweight, focusing on endurance over maximal strength.
- Flexibility (3/10): Requires basic mobility for squats, lunges, sit-ups, burpees, and kettlebell swings.
Modality Profile
A couplet of a monostructural movement (Row) and a gymnastics movement (Burpee). The structure ensures an even split between the two modalities.
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