Workout Description
For Time
80 Air Squats
40 Kettlebell Swings (1.5/1 pood)
20 Pull-Ups
64 Air Squats
32 Kettlebell Swings (1.5/1 pood)
16 Pull-Ups
50 Air Squats
25 Kettlebell Swings (1.5/1 pood)
12 Pull-Ups
32 Air Squats
16 Kettlebell Swings (1.5/1 pood)
8 Pull-Ups
16 Air Squats
8 Kettlebell Swings (1.5/1 pood)
4 Pull-Ups
8 Air Squats
4 Kettlebell Swings (1.5/1 pood)
2 Pull-Ups
Why This Workout Is Medium
A descending ladder triplet of air squats, kettlebell swings, and pull-ups. Tests endurance and pacing.
Benchmark Times for Jonesworthy
- Elite: <32:30
- Advanced: 32:30-27:30
- Intermediate: 27:30-22:30
- Beginner: >22:30
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High total volume of air squats (250 reps), kettlebell swings (1.5/1 pood, 125 reps), and pull-ups (62 reps) tests muscular endurance in the legs, posterior chain, grip, and pulling muscles.
- Endurance (7/10): The descending ladder format with air squats, kettlebell swings, and pull-ups creates a sustained metabolic demand, testing cardiovascular fitness and pacing strategy.
- Power (5/10): Kettlebell swings and kipping pull-ups are the primary power components. Maintaining power output across the descending ladder is challenging.
- Speed (5/10): Efficient transitions and consistent pacing are critical for this chipper-style WOD. Ability to maintain cycle speed as reps decrease is key.
- Strength (4/10): Kettlebell swings provide a moderate strength stimulus. Air squats and pull-ups are bodyweight, focusing on endurance.
- Flexibility (3/10): Requires basic mobility for squats, KB swings (hip hinge), and pull-ups.
Modality Profile
A pure weightlifting workout, a heavy triplet of Deadlifts, Squats, and Bench Press.
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