Workout Description

Why This Workout Is Hard

While individual elements (burpees, KB swings, pull-ups, push-ups) are moderate, the 40-minute AMRAP format with partner work creates sustained intensity. The 400m runs prevent full recovery between movements, and the high-volume bodyweight exercises (50 reps each) will cause significant fatigue accumulation. Pull-ups especially become challenging after burpees and KB swings tax the grip and shoulders.

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): The 40-minute duration combined with four 400m runs creates significant cardiovascular demand. Partner format allows some recovery but maintains elevated heart rate throughout.
• Stamina (8/10): High-volume bodyweight movements and KB swings test muscular endurance. Multiple muscle groups challenged with 50-rep sets across different movement patterns.
• Speed (6/10): Transitions between movements and partner handoffs become crucial. Running pace management affects overall performance.
• Power (5/10): Kettlebell swings and burpees have power components, but fatigue and volume make maintaining power output challenging.
• Flexibility (4/10): Standard mobility requirements for burpees, swings, and pull-ups. Running requires basic hip and ankle mobility.
• Strength (3/10): Moderate KB weight and bodyweight movements focus more on endurance than maximal strength. Pull-ups provide the greatest strength demand.

Movements

• Burpee
• Run
• Kettlebell Swing
• Pull-Up
• Push-Up

Scaling Options

Movement modifications: Burpees - step back instead of jump back, KB swings - reduce weight to 16/12kg or 12/8kg, Pull-ups - ring rows or banded pull-ups, Push-ups - knee push-ups or elevated push-ups. Run modifications - 200m runs or row/bike equivalent. Volume modifications: Reduce to 30-40 reps per movement, or cap time at 30 minutes. For newer athletes, consider 25 reps per movement with 200m runs.

Scaling Explanation

Scale if unable to perform 10+ strict push-ups, 3+ strict pull-ups, or maintain running pace without walking. Priority is maintaining consistent movement and intensity throughout full 40 minutes. Athletes should be able to complete 2-3 full rounds with partner. Scale to keep intensity moderate-high but sustainable - you should be able to speak in short sentences throughout. Form should never break down on KB swings or pull-ups, even when fatigued.

Intended Stimulus

Long-duration aerobic workout (40 minutes) with moderate-intensity intervals. Primary energy system is oxidative with glycolytic spikes during movement sets. The workout tests aerobic capacity, work capacity, and mental endurance. Partner format allows for built-in rest periods but requires strategic work-sharing.

Coach Insight

Split work evenly between partners - one person works while other rests. Break burpees into sets of 10-15 to maintain intensity. Keep KB swings powerful but controlled at 10-15 rep sets. For pull-ups, sets of 5-7 are optimal for most. Push-ups in sets of 10-15. Runs should be at sustainable 70-80% effort pace. Common mistakes: going too fast early, poor KB swing technique when fatigued, rushing transitions between movements. Consider alternating movements (Partner A does burpees while Partner B runs).

Benchmark Notes

This is a partner AMRAP with significant volume and running. Let's break it down: 1. Movement Analysis (per round): - 50 Burpees: ~175 sec (3.5 sec/rep split between partners) - 400m Run: ~90 sec per person - 50 KB Swings: ~100 sec (2 sec/rep split) - 400m Run: ~95 sec (slight fatigue) - 50 Pull-ups: ~100 sec (2 sec/rep split) - 400m Run: ~100 sec (increased fatigue) - 50 Push-ups: ~75 sec (1.5 sec/rep split) - 400m Run: ~105 sec (final fatigue) Base round time: ~840 sec (14 min) Using Cindy as anchor (20 min AMRAP with pull-ups/push-ups), but accounting for: - Double the time domain (40 min vs 20 min) - Added running (1600m per round) - Higher volume per round - Partner format allowing work sharing Projected rounds: L10: 5-5.5 rounds L5: 3-3.5 rounds L1: 1-1.5 rounds Partner format allows better pacing and work sharing, but total volume and running create significant fatigue. Elite teams can maintain ~13-14 min rounds while intermediate teams need 16-18 min per round.

Modality Profile

Of the 5 movements: Burpee (G), Pull-Up (G), Push-Up (G) are gymnastics; Run (M) is monostructural; Kettlebell Swing (W) is weightlifting. 3/5 movements are G (60%), 1/5 is M (20%), and 1/5 is W (20%).