Workout Description

Why This Workout Is Hard

While 100 KB swings at prescribed weight is challenging but manageable, the 2 burpees EMOM creates a forced-pace scenario that prevents proper recovery. The combination means athletes must maintain swing pace to avoid burpee accumulation, while the burpees themselves interrupt rhythm and add cardio/fatigue stress. This time pressure and interference effect makes the workout significantly more challenging than either element alone.

Benchmark Times for Joseph Grzelak

• Elite: <6:00
• Advanced: 6:30-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): 100 kettlebell swings tests hip and posterior chain stamina, while the burpee tax every minute compounds the muscular endurance challenge.
• Endurance (7/10): The combination of high-volume kettlebell swings and burpees every minute creates sustained cardiovascular demand, requiring significant aerobic capacity to maintain work rate.
• Power (6/10): Kettlebell swings are inherently a power movement, requiring hip drive and explosive extension, though fatigue will impact power output.
• Flexibility (5/10): Full extension in kettlebell swings and burpee positions requires decent hip mobility and shoulder flexibility.
• Speed (5/10): Maintaining consistent swing pace while managing burpee timing requires strategic speed management throughout the workout.
• Strength (4/10): Medium-heavy kettlebell weight requires moderate strength, but not maximal. The focus is more on strength endurance than pure strength.

Movements

• Kettlebell Swing
• Burpee

Scaling Options

Kettlebell weight: 24/16kg or 20/12kg based on experience. Can substitute Russian swings (eye-level) for American (overhead). For burpees, step-back variation or remove push-up portion. Volume options: reduce to 75 or 50 total swings. Time cap at 20 minutes if needed. Can also reduce to 1 burpee per minute.

Scaling Explanation

Scale if unable to perform 25+ unbroken swings with good form at prescribed weight, or if burpees take longer than 15 seconds to complete. Prioritize full hip extension and power on swings over speed. Athletes should be able to complete within 20 minutes while maintaining consistent work rate. Target effort is 7/10 - conversational pace should be difficult but possible.

Intended Stimulus

Moderate-length glycolytic workout (12-20 minutes) with an oxidative component. The steady kettlebell volume tests posterior chain endurance and grip strength, while the burpee 'tax' every minute creates a consistent metabolic spike. Primary challenge is maintaining power output on swings while managing fatigue.

Coach Insight

Break kettlebell swings into manageable sets (25-30 reps) early to preserve grip strength. Start burpees immediately at the top of each minute to maximize rest time. Keep swing technique crisp - full hip extension, neutral spine, packed shoulders. Common mistakes: rushing early sets, letting swings turn into front raises, dropping hips on burpees. Consider 4x25 swing sets with brief rest between.

Benchmark Notes

Analysis based on Karen (150 wall balls) as closest anchor since this is a high-volume single movement workout. Kettlebell swing breakdown: - Fresh pace (reps 1-30): 1.5-2 sec/rep - Middle phase (reps 31-70): 2-2.5 sec/rep + small breaks - Final phase (reps 71-100): 2.5-3 sec/rep + longer breaks Burpee impact: - 2 burpees every minute = ~8-10 sec per minute - Forces natural breaks in KB swings - Helps prevent complete burnout but adds consistent stress Total time calculation: - KB swings: (30×2 + 40×2.5 + 30×3) = 260 sec base time - Set breaks: ~8-10 breaks at 5-15 sec each = ~90 sec - Burpees: ~10-12 minutes × 9 sec = ~100 sec - Transition time between movements: minimal since stationed at KB Karen anchor points (L10/L5/L1): - Male: 420/600/900 seconds - Female: 450/660/960 seconds Adjusted slightly slower than Karen due to: - Heavier KB load relative to wall ball - Added burpee tax each minute - More grip fatigue Final targets (M/F): L10: 6:00/7:00 L5: 9:00/10:00 L1: 15:00/16:00

Modality Profile

Burpee is a gymnastics (bodyweight) movement, while Kettlebell Swing is a weightlifting movement using external load. With two movements split across two modalities, this results in a 50/50 split between G and W.