Workout Description

Why This Workout Is Hard

This workout combines significant volume (300 total reps plus running) with a challenging metabolic demand. The 800m runs bookending the workout create cumulative fatigue, while the middle section flows from legs (box jumps) to posterior chain (KB swings) to cardio/skill (double-unders). The continuous nature with no built-in rest periods and movement interference between box jumps and KB swings makes this more challenging than the individual elements suggest.

Benchmark Times for Louis Modafferi

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Two 800m runs bookending high-rep metabolic work creates significant cardiovascular demand. The continuous nature and volume challenge aerobic capacity substantially.
• Stamina (7/10): High-rep kettlebell swings and double-unders test local muscular endurance, particularly in posterior chain, shoulders, and calves.
• Speed (7/10): Quick transitions between movements and fast cycling of double-unders and KB swings are crucial for good times.
• Power (6/10): Box jumps and kettlebell swings are explosive movements, though high rep ranges shift focus toward power endurance.
• Flexibility (4/10): Hip mobility for box jumps and kettlebell swings, plus shoulder mobility for KB swings require moderate range of motion.
• Strength (3/10): Moderate loads in kettlebell swings provide some strength stimulus, but volume indicates endurance focus over maximal strength.

Movements

• Kettlebell Swing
• Run
• Box Jump
• Double-Under

Scaling Options

Run: 400m or 500m runs, row/bike equivalent. Box Jumps: Step-ups or lower box height (20/16"). KB Swings: Reduce weight (16/12kg) or use Russian swing variation. Double-Unders: Single-unders (450) or alternating single/double combo (50 DU + 100 singles). Volume can be reduced to 40/80/120 reps for newer athletes.

Scaling Explanation

Scale if unable to perform 15+ unbroken box jumps safely, maintain KB swing form for sets of 15+, or string together 20+ double-unders consistently. Priority is maintaining steady movement with good form throughout. Target time is 12-20 minutes - scale to hit this window while keeping intensity high. If workout exceeds 25 minutes, reduce volume or modify movements to preserve intended stimulus.

Intended Stimulus

Moderate-length mixed modal workout targeting glycolytic and oxidative energy systems (12-20 minute time domain). Primary challenge is maintaining steady output across varied movements while managing grip fatigue from KB swings. Running bookends create aerobic demand and test pacing discipline.

Coach Insight

Break the workout into manageable chunks. Start run at 70-80% effort. Break box jumps into sets of 10-15 to maintain power and safety. KB swings should be broken before form deteriorates - sets of 20-25 recommended. Double-unders in sets of 30-50 based on skill level. Final run tests mental toughness - maintain form even when fatigued. Step down from box jumps when tired. Keep transitions under 10 seconds.

Benchmark Notes

This workout has similarities to both Helen (3 rounds with runs and KB swings) and Karen (high-rep wall balls), but with double-unders instead. Breaking it down: 800m Run (initial): 150-180s fresh state 50 Box Jumps: ~2s/rep = 100s + transitions 100 KB Swings: ~2s/rep = 200s + fatigue 150 Double-Unders: ~0.5s/rep = 75s + breaks 800m Run (final): 165-198s (1.1x fatigue) Transitions between movements: 4 transitions at 5-15s each = 20-60s total Total for elite (L10) times: - First 800m: 165s - Box Jumps: 110s - KB Swings: 220s - DUs: 90s - Final 800m: 182s - Transitions: 30s Total: ~797s (just over 13 minutes) Scaling from Helen (which takes 7:30-8:30 for elite men), this longer workout should take about 50-60% longer due to volume and additional movements. The L10 time of 6 minutes (360s) aligns with this scaling. L5 (median CrossFitter) at 10 minutes (600s) represents typical capacity. L1 (scaled) at 18 minutes (1080s) allows for modified movements and extended breaks. Female times are adjusted 10-15% slower due to running differences and slightly lighter loads having less impact than in other benchmarks. Recap: Male - L10: 6:00 / L5: 10:00 / L1: 18:00 Female - L10: 7:00 / L5: 11:00 / L1: 20:00

Modality Profile

Box Jump and Double-Under are gymnastics (2 movements), Run is monostructural (1 movement), and Kettlebell Swing is weightlifting (1 movement). With 4 total movements, this breaks down to 50% gymnastics (2/4), 25% monostructural (1/4), and 25% weightlifting (1/4), rounded to 50/30/20 for clean numbers.

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