Workout Description

Why This Workout Is Medium

While the total volume is substantial, the workout's structure provides natural breaks during the runs. The moderate-weight kettlebell/goblet movements (53/35) are manageable, and push-ups are broken into reasonable sets. The running segments allow upper body recovery between push-up sets. Most CrossFitters can complete this as prescribed in 15-20 minutes without hitting severe limiting factors.

Benchmark Times for Irvine

• Elite: <8:00
• Advanced: 9:00-10:00
• Intermediate: 11:00-12:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): Three 400m runs create significant cardiovascular demand, while bodyweight and light implement work maintains elevated heart rate throughout the workout.
• Stamina (6/10): Moderate volume of push-ups and kettlebell movements challenges local muscular endurance, especially in shoulders and posterior chain.
• Speed (6/10): For-time format encourages quick transitions and maintaining pace on runs, with fast cycling of moderate-rep movements.
• Power (5/10): Kettlebell swings are inherently power-focused movements, though lighter weight reduces overall power demand.
• Flexibility (4/10): Goblet squats and kettlebell swings require decent hip mobility, while push-ups need shoulder range of motion.
• Strength (3/10): Light to moderate loads with kettlebell movements (53/35 lb) provide some strength stimulus, but not maximal force production.

Movements

• Run
• Push-Up
• Goblet Squat
• Kettlebell Swing

Scaling Options

Running: Reduce to 200m or substitute row/bike. Push-ups: Elevate hands on box/bench or do knee push-ups (same rep count). Goblet squats: Reduce weight to 35/25 lbs or use dumbbell. KB swings: Scale to 35/25 lbs, reduce to 35-40 reps, or substitute dumbbell swings. For beginners, consider 300m runs, 15 push-ups, 35 squats/swings with lighter weights.

Scaling Explanation

Scale if unable to perform 10+ unbroken push-ups, maintain KB swing form for sets of 10+, or run 400m under 2:30. Priority is maintaining consistent movement through all rounds - form should not break down significantly. Target completion time is 15-20 minutes. Scale load/volume to maintain intensity rather than grinding through with poor mechanics. Athletes should finish feeling challenged but not destroyed, able to maintain running pace within 20 seconds across all rounds.

Intended Stimulus

Moderate-length aerobic conditioning workout (15-20 minutes) with mixed modal elements. Primary energy system focus is oxidative with glycolytic spikes during the bodyweight and kettlebell work. The challenge is maintaining steady running pace while managing fatigue in upper body pushing and hip hinge movements. Running bookends create cardiovascular demand while gymnastic and weighted movements test muscular endurance.

Coach Insight

Break the run into 200m segments mentally. Keep first run controlled at 70-80% effort. Push-ups should be broken into 2-3 sets (12/11 or 8/8/7) before form deteriorates. Goblet squats can be done in larger sets of 15-20 with brief rest between. For KB swings, sets of 15-20 work well - focus on powerful hip drive and maintaining arm position. Final run is opportunity to empty the tank. Common mistakes: rushing first run, not breaking push-ups early enough, losing KB swing form when fatigued.

Benchmark Notes

This workout is most similar to Helen (3 rounds of 400m run + KB work + bodyweight) but with push-ups instead of pull-ups and an extra KB movement. Breaking it down: 1. Running: 3x400m = 1200m total - Fresh: 75-90 sec per 400m - With fatigue: 85-100 sec for later rounds 2. Push-ups: 2x23 = 46 total - Fresh: 1-1.5 sec per rep - Fatigue factor: 1.2x for second set - Set breaking: 12-11 / 8-8-7 3. KB Work: 53 reps each movement - Goblet squats: 1.5-2 sec per rep - KB swings: 1.5-2 sec per rep - Similar loading to Helen (53/35) Using Helen as anchor (L10 M: 7:30-8:30, F: 8:30-9:30): - This workout has ~20% more total work - Extra KB movement adds complexity - Push-ups are generally faster than pull-ups Projected times: L10 (Elite): M: 8:00-8:30 / F: 10:00-10:30 L5 (Intermediate): M: 12:00-12:30 / F: 14:00-14:30 L1 (Beginner): M: 18:00-20:00 / F: 20:00-22:00

Modality Profile

Of the 4 movements: Push-Up is Gymnastics (G), Run is Monostructural (M), and both Goblet Squat and Kettlebell Swing are Weightlifting (W). With 2/4 movements being weightlifting, and 1/4 each for gymnastics and monostructural, this creates a 25/25/50 split.

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