Workout Description

Why This Workout Is Hard

While individual elements are moderate (95lb deadlifts, 70lb KB swings), the combination creates significant challenge. Seven rounds means sustained effort with grip fatigue accumulating between deadlifts and KB swings. Bar-over burpees add constant transitions and full-body fatigue. The 2km cash-out run on already-tired legs makes this especially grueling. Average athlete completion time: 25-35 minutes.

Benchmark Times for Gibbs

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): High volume of compound movements across 7 rounds plus a long run creates significant cardiovascular demand. The run cash-out ensures sustained aerobic challenge.
• Stamina (7/10): Multiple rounds of moderate-rep deadlifts and KB swings tax posterior chain endurance. Burpees add full-body muscular fatigue.
• Speed (7/10): Quick transitions between movements and fast cycling of moderate-weight implements are crucial for optimal time.
• Power (6/10): KB swings are inherently explosive, while burpees require power for bar clearance. Deadlifts at light weight allow for dynamic execution.
• Flexibility (5/10): Hip hinge patterns in deadlifts and KB swings, plus full-body extension in burpees demand good mobility.
• Strength (4/10): Moderate loads in deadlifts and KB swings require strength, but weights are submaximal for sustained work capacity.

Movements

• Deadlift
• Kettlebell Swing
• Run

Scaling Options

Deadlift: Scale to 75/55 lbs or 60% of 1RM. Sub dumbbell deadlifts if needed for form. KB Swings: Reduce to 53/35 lb or Russian-style swings. Burpees: Step-over variation or regular burpees beside bar. Run: Reduce to 1,000m or sub 800m row. Volume options: Reduce to 5 rounds or 15-12-9 rep scheme. Time cap at 35 minutes including run.

Scaling Explanation

Scale if unable to perform 15+ unbroken deadlifts at prescribed weight with good form, or if KB swings cause form breakdown before 12 reps. Priority is maintaining consistent movement through all rounds - intensity should allow unbroken sets early but require breaking by round 4-5. Athletes should finish 7 rounds in 17-25 minutes before run. Scale to preserve posterior chain loading pattern while enabling steady work rate.

Intended Stimulus

Moderate-length glycolytic workout (20-30 minutes) with oxidative finish. Primary focus is maintaining consistent output across rounds while managing grip fatigue. The workout tests both power endurance and aerobic capacity, with deadlifts and KB swings challenging posterior chain strength-endurance.

Coach Insight

Break up deadlifts into sets of 10-10 or 8-7-5 early to preserve grip. Quick singles on deadlifts are better than failing mid-set. Keep KB swings powerful but controlled - aim for sets of 10-7 or 12-5. Minimize rest between movements but don't rush transitions. For burpees, develop rhythm jumping directly over from plank position rather than standing fully. The run should be steady but uncomfortable - not a sprint. Target 2:30-3:30 per round before the run.

Benchmark Notes

This workout is most similar to DT in structure (5 rounds of 3 barbell movements) but with 7 rounds and lighter loads. Base calculation: Per round (fresh state): - 20 Deadlifts at 95/75: 2.5s × 20 = 50s - 17 KB Swings at 70/53: 2s × 17 = 34s - 12 Bar Over Burpees: 4.5s × 12 = 54s Base round time: 138s Applying round fatigue multipliers: R1-2: 138s R3-4: 138s × 1.2 = 166s R5-6: 138s × 1.3 = 179s R7: 138s × 1.4 = 193s Total workout time before run: 138×2 + 166×2 + 179×2 + 193 = 1147s Cash-out run (2004m ≈ 1.25 mile): Base 1-mile time: 390s × 1.25 = 488s Add 15% fatigue from previous work = 561s Total elite time: 1147s + 561s = 1708s Comparing to DT anchor (360-420s for men), this should be roughly 2.3× longer due to additional rounds and run. Final targets adjusted accordingly. Recap: Men L10: 14:00 (840s) Men L5: 20:00 (1200s) Men L1: 30:00 (1800s) Women L10: 16:00 (960s) Women L5: 22:00 (1320s) Women L1: 32:00 (1920s)

Modality Profile

Of the 4 movements: Bar Over Burpee (G), Run (M), Deadlift (W), and Kettlebell Swing (W). This gives 1 gymnastics movement, 1 monostructural movement, and 2 weightlifting movements, resulting in a 25/25/50 split.