Workout Description

Why This Workout Is Hard

While individual elements (KB swings, burpees) are moderate, the combination creates significant challenge. 10 rounds means 250 total reps with no built-in rest, and switching between Russian/American swings taxes grip and shoulder endurance. The 12-minute cap forces a fast pace, and burpees after fatigued shoulders amplify difficulty. Most athletes will need to break sets by round 4-5.

Benchmark Times for Moolah

• Elite: <5:00
• Advanced: 5:40-6:20
• Intermediate: 7:00-8:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of kettlebell swings (250 total) challenges grip endurance and posterior chain stamina, while burpees tax full-body muscular endurance.
• Endurance (7/10): Ten rounds of continuous kettlebell work and burpees creates significant cardiovascular demand, especially with the 12-minute time cap pushing sustained effort.
• Speed (7/10): Quick transitions and fast cycling of movements are essential to beat the 12-minute cap, especially between swing variations.
• Power (6/10): Both kettlebell swing variations are hip hinge power movements, though fatigue will impact power output as rounds progress.
• Flexibility (5/10): American kettlebell swings demand good shoulder mobility and hip hinge mechanics, while Russian swings and burpees require moderate ROM.
• Strength (4/10): Moderate-weight kettlebells require some strength, but the focus is more on endurance than maximal force production.

Movements

• Burpee
• American Kettlebell Swing
• Russian Kettlebell Swing

Scaling Options

Reduce kettlebell weight to 20/12kg or 16/8kg based on experience. For beginners, all Russian swings instead of mixing styles. Scale burpees to step-back or step-up versions if needed. Can reduce to 8 rounds or adjust rep scheme to 12/8/5. For advanced athletes struggling with time cap, keep full rounds but reduce to 12/8/5 rep scheme. Time cap can extend to 15 minutes for scaled versions.

Scaling Explanation

Scale if unable to maintain Russian swing height above parallel for sets of 8+ or if grip gives out before round 5. Form deterioration on swings is primary scaling indicator - height and hip drive should remain consistent. Target effort is 7/10 intensity with ability to maintain unbroken sets of 5+ swings throughout. Scaled versions should finish between 10-15 minutes. Prioritize proper hip hinge mechanics and full lockout over speed.

Intended Stimulus

Moderate-length glycolytic workout (8-12 minutes) focusing on hip power and explosive movements. Primary challenge is maintaining consistent power output while managing grip fatigue. The combination of Russian and American swings tests positional awareness and hip drive variation. Energy system is primarily glycolytic with oxidative contribution due to duration.

Coach Insight

Break up the Russian swings into sets of 8-7 or 10-5 early to preserve grip. Transition quickly between Russian and American swings while maintaining proper hip hinge. Keep burpees crisp but controlled - they're your recovery. Aim for consistent 1:10-1:15 rounds. Watch for dropping bell height on Russian swings as fatigue sets in. Common mistake is rushing early rounds and burning out by round 6. Consider alternating hand position on kettlebell every 2-3 rounds to manage grip fatigue.

Benchmark Notes

This workout is most similar to Helen in structure (3 rounds vs 10) but with kettlebell-focused movements. Analysis: 1. Movement breakdown per round: - 15 Russian KB Swings: 15 × 2s = 30s - 10 American KB Swings: 10 × 2.5s = 25s - 5 Burpees: 5 × 3.5s = 17.5s - Transitions: ~5s between movements Base round time: ~80s 2. Fatigue multipliers for 10 rounds: - Rounds 1-2: 80s - Rounds 3-4: 88s (1.1x) - Rounds 5-6: 96s (1.2x) - Rounds 7-8: 104s (1.3x) - Rounds 9-10: 120s (1.5x) 3. Total projected time for elite (L10): 160s + 176s + 192s + 208s + 240s = ~5:00 Comparing to Helen (which takes ~8:00 for elite), this workout should be faster despite more rounds because: - No running portions - Lighter KB weight than Helen - Shorter work sets L10 target: 5:00 (300s) L5 target: 8:00 (480s) L1 target: 12:00 (720s) Female adjustments: - Add ~40s to each benchmark level due to relative KB weight impact - L10: 5:40 (340s) - L5: 9:00 (540s) - L1: 13:00 (780s)

Modality Profile

Of the 3 movements: Burpee is Gymnastics (G), while both Russian KB Swing and American KB Swing are Weightlifting (W) since they use external load. With 1 gymnastics movement and 2 weightlifting movements, rounded to nearest 10%, this gives us 30/0/70 split.

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