Workout Description

Why This Workout Is Hard

While the kettlebell weight is moderate, the descending rep scheme (84 total reps per movement) creates significant metabolic fatigue. The thrusters and explosive deadlifts target similar muscle groups, compounding fatigue. The continuous nature without built-in rest periods, combined with the full-body demands and grip fatigue, makes this challenging for the average CrossFitter. Most will need to break sets frequently after the first round.

Benchmark Times for Sharpshooter

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): The descending rep scheme and compound movements tax both upper and lower body muscular endurance, especially shoulder and leg stamina.
• Endurance (7/10): High-rep kettlebell complexes with no prescribed rest create significant cardiovascular demand across 84 total reps of each movement, requiring sustained aerobic output.
• Power (7/10): Both movements are explosive in nature - thrusters require coordinated triple extension, while explosive deadlifts demand rapid force production.
• Flexibility (6/10): Thrusters demand good mobility in ankles, hips, and shoulders. The explosive deadlift requires adequate hip hinge mechanics.
• Speed (6/10): Quick transitions and cycled reps are essential for optimal time, especially in early larger sets where efficiency matters most.
• Strength (4/10): Moderate kettlebell loads require strength endurance but aren't maximal. The 24/16kg weights allow for sustained work without failure.

Movements

• Kettlebell Deadlift
• Kettlebell Thruster

Scaling Options

Weight: Scale to 20/12kg or 16/8kg kettlebell to maintain power output. Movement modifications: Replace thrusters with kettlebell front squats + strict press for newer athletes. For deadlifts, reduce explosion requirement to standard deadlifts if needed. Volume options: Scale to 15-12-9-6-3 for beginners or those returning from injury. Can also reduce total reps within each round (e.g., 15-12-9-6-3 of original movements).

Scaling Explanation

Scale if unable to perform 10+ unbroken kettlebell thrusters with good form at prescribed weight, or if unable to maintain explosive power in deadlifts past the round of 15. Priority is maintaining power output and proper mechanics throughout - technique should not break down significantly even in final rounds. Target time domain is 8-12 minutes; scale load or volume if projected to go beyond 15 minutes. Athletes should feel comfortable with both movements individually before combining them in this high-volume format.

Intended Stimulus

Moderate-length glycolytic workout targeting local muscular endurance and power endurance, typically lasting 8-12 minutes. Primary focus is on maintaining power output with a single kettlebell while managing cumulative fatigue in the posterior chain and shoulders. The descending rep scheme allows for initial high-intensity work with built-in recovery as reps decrease.

Coach Insight

Break up the thrusters early to avoid burning out - consider sets of 7-7-7 in the round of 21, then 6-6-6 for 18, etc. Keep the kettlebell close to your body during deadlifts and use the hips explosively. Minimize rest between movements by alternating between sets of 5-7 reps. Watch for form degradation in thrusters as fatigue sets in - maintain full hip extension and stable overhead position. The transition between movements is a natural rest point - use it but don't milk it.

Benchmark Notes

This workout follows a descending rep scheme (21-18-15-12-9-6-3) similar to Fran but with 7 rounds instead of 3, using kettlebell movements. Let's break it down: 1. Base movement times: - KB Thruster: 2-3s/rep - KB Explosive DL: 1.5-2s/rep 2. Total reps: - 84 reps each movement (21+18+15+12+9+6+3) - 168 total reps 3. Round breakdown with fatigue: Round 1 (21): ~75s (fresh) Round 2 (18): ~70s (slight fatigue) Round 3 (15): ~65s (moderate fatigue) Round 4 (12): ~55s (sustained pace) Round 5 (9): ~45s (shorter sets) Round 6 (6): ~35s (quick sets) Round 7 (3): ~25s (sprint finish) 4. Transitions: ~5s between rounds Total transition time: ~30s This most closely resembles Fran (21-15-9) but with more total volume and lighter load. Using Fran's L10 benchmark (2:00-2:20 male) as reference, we scale up by ~75% for the additional volume and slightly down for lighter load. Final targets: Male: L10: 5:00-5:30 L5: 9:00-10:00 L1: 15:00-16:00 Female (adjusted +20% for KB weight difference): L10: 7:00-7:30 L5: 11:00-12:00 L1: 17:00-18:00

Modality Profile

Both movements (Kettlebell Thruster and Kettlebell Deadlift) are weightlifting movements as they involve external loads. Since all movements fall into the weightlifting category, this results in a 100% weightlifting modality profile.

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