Workout Description
Every 2 min, for 12 rounds:
unbroken KB cossack squat
Do your reps on only one leg per round. Change leg every round.
Use one KB at 32 kg and one at 24 kg, for a total load of 56 kg.
Final score is the total number of reps.
Why This Workout Is Hard
The 56kg total load (32kg + 24kg) creates significant unilateral leg demand, and cossack squats are technically demanding and quad-intensive. With 12 rounds on a 2-minute clock, athletes get ~90 seconds per round—enough recovery to reset but not enough to fully recover. The limiting factor is leg fatigue accumulation across 12 rounds of unbroken work. Most average CrossFitters will complete this, but rep count will drop noticeably in later rounds due to quad burn and movement complexity under fatigue.
Benchmark Notes
The primary limiters are hip mobility, single-leg stability under load (56 kg total), and the ability to maintain unbroken sets across 12 rounds of 2 minutes each. L5 (~72 reps) represents 6 reps per round, which is a solid but achievable target for a fit intermediate athlete with decent mobility and KB experience. Elite athletes can sustain 10-11 reps per round unbroken with the heavy load.
Modality Profile
Kettlebell Cossack Squat is a single weightlifting movement using external load (kettlebell). It is not a bodyweight gymnastics movement, nor is it monostructural cardio.
