Workout Description

Why This Workout Is Hard

While individual elements are moderate (24kg KB swings, 24in box), the combination of 10 rounds with no built-in rest creates significant cumulative fatigue. The push-ups become particularly challenging after KB swings tax the shoulders, and 20 reps per round is substantial volume. Average athletes will need to break up push-ups increasingly as rounds progress. Expected time 25-35 minutes of continuous work.

Benchmark Times for Leath

• 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): High-volume pushing and squatting movements tax local muscular endurance severely. 200 push-ups and 240 air squats challenge muscular stamina significantly.
• Endurance (8/10): Ten rounds of compound movements with no prescribed rest creates significant cardiovascular demand. The volume and movement combination keeps heart rate consistently elevated throughout.
• Speed (7/10): Quick transitions between movements and fast cycling of exercises is crucial for a good time. High-volume format rewards efficient movement patterns.
• Power (6/10): Burpee box jumps and American kettlebell swings are explosive movements, though fatigue will impact power output as rounds progress.
• Flexibility (4/10): Box jumps and kettlebell swings require decent hip mobility. Air squats demand good ankle and hip range of motion.
• Strength (3/10): Moderate kettlebell load and bodyweight movements require basic strength, but volume and fatigue are bigger factors than maximal force production.

Movements

• Push-Up
• Kettlebell Swing
• Air Squat
• Burpee Box Jump-Over

Scaling Options

Level 1 (Intermediate): 20/16" box, 16/12kg KB, push-ups from knees, reduce to 8 rounds. Level 2 (Beginner): Step-ups instead of box jumps, 12/8kg KB, incline push-ups, 15 air squats, 6 rounds. Level 3 (Limited Mobility): Step-ups to plate, Russian KB swings, wall push-ups, sit-to-stand or TRX squats, 5 rounds. For all levels: maintain 2:1 work-rest ratio.

Scaling Explanation

Scale if unable to perform 15+ push-ups unbroken when fresh, maintain KB swing technique for 20+ reps, or complete burpee box jumps safely under fatigue. Priority is maintaining consistent movement through all rounds - scale load/volume to finish in 20-30 minutes. Form deterioration on push-ups or dangerous box jumps are key indicators to scale. Better to reduce volume and maintain intensity than compromise movement patterns.

Intended Stimulus

Moderate-length glycolytic workout (20-30 minutes) with significant oxidative system contribution. Primary challenge is maintaining consistent output across high-volume bodyweight movements while managing grip fatigue from KB swings. Tests muscular endurance in pushing, pulling, and squatting patterns.

Coach Insight

Break this into manageable chunks - treat it as 2-3 rounds at a time. Aim for consistent 2:00-2:30 rounds. Quick but controlled burpee box jumps (step-down recommended). Keep KB swings powerful but efficient - avoid early grip burnout. Break push-ups before failure (sets of 7-7-6 or 5-5-5-5). Air squats should be steady, not rushed. Rest as needed but keep transitions under 10 seconds. Most athletes hit the wall around round 7 - plan for this by not going too hot early.

Benchmark Notes

This workout is most similar to Kelly (5 rounds of running + box jumps + wall balls) but with 10 rounds and different movements. Let's break it down: Per round fresh state: - Burpee Box Jump Overs (24/20"): 4 reps × 6s = 24s - KB Swings (24/16kg): 9 reps × 2s = 18s - Push-Ups: 20 reps × 1.5s = 30s - Air Squats: 24 reps × 1.2s = 29s Base round time: ~100s Fatigue multipliers: - Rounds 1-2: 1.0x (100s) - Rounds 3-4: 1.2x (120s) - Rounds 5-6: 1.3x (130s) - Rounds 7-8: 1.4x (140s) - Rounds 9-10: 1.5x (150s) Transitions between movements: ~8s × 3 per round = 24s Total estimated time: - Elite (L10): 12-13 minutes - Intermediate (L5): 20-22 minutes - Beginner (L1): 30-35 minutes Compared to Kelly benchmark (L10: 15.5-17.5 min), this workout is about 20-25% shorter due to shorter rounds but doubled in volume, leading to similar overall times. Recap: Male L10: 12:00 (720s) Male L5: 20:00 (1200s) Male L1: 30:00 (1800s) Female L10: 15:00 (900s) Female L5: 23:00 (1380s) Female L1: 35:00 (2100s)

Modality Profile

Of the 4 movements: Burpee Box Jump-Over (G), Push-Up (G), and Air Squat (G) are gymnastics movements. Kettlebell Swing (W) is the only weightlifting movement. No monostructural movements present. 3 out of 4 movements are G (75%), 1 out of 4 is W (25%).

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