Workout Description
For Time
22 second Silence
94 Goblet Squats (2/1.5 pood)
94 Push-Ups
94 Sit-Ups
94 Russian Kettlebell Swings (2/1.5 pood)
22 Burpees
Why This Workout Is Hard
The high volume (376 total reps) combined with moderate kettlebell loading creates significant cumulative fatigue. The push-ups coming after goblet squats will tax the anterior chain continuously. While individual movements aren't extremely challenging, the continuous nature and rep scheme (94 straight reps) with no built-in rest makes this a grueling test of muscular endurance and mental fortitude.
Benchmark Times for Iron Ranger
- Elite: <12:00
- Advanced: 14:00-16:00
- Intermediate: 18:00-20:00
- Beginner: >30:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Nearly 400 total reps challenges muscular endurance extensively, particularly in the pushing muscles, core, and posterior chain.
- Endurance (8/10): High volume of continuous work across 376 total reps plus burpees creates significant cardiovascular demand, especially with kettlebell movements taxing the system.
- Speed (7/10): High rep count requires efficient movement cycling and quick transitions to maintain intensity throughout.
- Power (6/10): Russian kettlebell swings and burpees demand power output, though high volume means power expression diminishes with fatigue.
- Flexibility (5/10): Full-depth goblet squats and proper-form kettlebell swings require good hip mobility and thoracic extension.
- Strength (4/10): Moderate loads with kettlebells for goblet squats and swings provide some strength stimulus, but volume indicates endurance focus.
Movements
- Burpee
- Goblet Squat
- Push-Up
- Russian Kettlebell Swing
- Sit-Up
Scaling Options
Reduce kettlebell weight to 35/26 lbs (1.5/1 pood) or 26/18 lbs (1/0.75 pood). Push-ups can be modified to incline or knee push-ups. Consider reducing volume to 50-75 reps per movement while maintaining 22 burpees. For sit-ups, allow hand assistance or substitute V-ups or crunches. Target a 20-25 minute time cap. Break movements into 4-5 sets with brief rest between.
Scaling Explanation
Scale if you cannot perform 20+ unbroken push-ups, maintain proper squat depth with kettlebell, or if form deteriorates significantly under fatigue. Priority is maintaining consistent movement quality throughout - scale load or volume to achieve this. Athletes should be able to complete most movements in sets of 10+ when fresh. The workout should feel challenging but achievable, with intensity maintained throughout. Scale to finish within 25 minutes while keeping true to the memorial aspect of 22 burpees.
Intended Stimulus
Moderate-to-long duration workout (15-25 minutes) targeting the glycolytic and oxidative energy systems. The high volume of squatting and hip hinge movements creates significant lower body fatigue, while the push-ups test upper body muscular endurance. The 22-second silence and 22 burpees honor fallen heroes, adding mental/emotional significance. Primary challenge is maintaining consistent output across high-volume movements.
Coach Insight
Break up the work early - consider sets of 15-20 for goblet squats and swings. For push-ups, sets of 10-15 will help prevent burnout. Keep transitions quick but controlled. Maintain full range of motion on all movements, especially as fatigue sets in. Common mistakes include rushing the first 50 reps, losing squat depth, and breaking form on push-ups. Consider alternating between movements (25 reps each) to manage fatigue. The silence at the start should be used for mental preparation and honoring the workout's purpose.
Benchmark Notes
This workout is most similar to Angie (100 pull-ups, push-ups, sit-ups, squats) but with slightly fewer reps and heavier loading on the squats/swings. Analysis:
1. 22s silence - fixed time
2. 94 Goblet Squats (2/1.5 pood)
- Fresh: 1.5s/rep = 141s
- Heavier load adds 20% = 169s
3. 94 Push-Ups
- Fresh: 1.25s/rep = 118s
- Fatigue from squats adds 15% = 136s
4. 94 Sit-Ups
- Fresh: 1.25s/rep = 118s
- Moderate fatigue adds 10% = 130s
5. 94 KB Swings
- Fresh: 1.75s/rep = 165s
- Heavy fatigue adds 25% = 206s
6. 22 Burpees
- Fresh: 3.5s/rep = 77s
- Severe fatigue adds 30% = 100s
Transitions between movements: ~10s each × 5 = 50s
Total projected time: 22 + 169 + 136 + 130 + 206 + 100 + 50 = 813s
Comparing to Angie anchor (L10: 900-1080s), this should be slightly faster due to fewer total reps (398 vs 400) but slower due to heavier loading. Setting L10 target at 720s (12:00) for men, 900s (15:00) for women.
Recap:
Men - L10: 720s (12:00), L5: 1200s (20:00), L1: 1800s (30:00)
Women - L10: 900s (15:00), L5: 1380s (23:00), L1: 2100s (35:00)
Modality Profile
Gymnastics (3/5): Burpee, Push-Up, Sit-Up. Weightlifting (2/5): Goblet Squat, Russian KB Swing. No monostructural movements. Rounded to nearest 10% from 60/40 split.
