Workout Description

Why This Workout Is Medium

This interval-style workout features manageable weights and fundamental movements with built-in recovery. While the 2:1.33 work-rest ratio creates cumulative metabolic fatigue across 5 rounds, the 1:30 rest periods allow partial HR recovery between efforts. The 24kg KB is light-moderate for average athletes, hang snatches are less technical than full snatches, and the short runs don't create crushing volume. The limiting factor is aerobic capacity, not strength or skill. Most CrossFitters can complete as prescribed with expected performance degradation in later rounds—challenging but not overwhelming.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume across movements: 90 total KB snatches, 1150 meters of running, plus max effort burpees. Grip and shoulder stamina are heavily tested.
• Speed (8/10): Time-capped work periods demand fast cycling through movements. Must complete snatches under 50 seconds and run under 60 seconds to maximize burpee volume.
• Endurance (7/10): Five two-minute intervals with short rest periods create significant cardiovascular demand. The combination of running and continuous movement taxes aerobic capacity throughout the workout.
• Power (6/10): Hang snatches are inherently explosive movements. Burpees require jump power. However, metabolic fatigue will degrade power output in later rounds.
• Flexibility (5/10): Kettlebell hang snatch demands good overhead position and shoulder mobility. Hip flexibility needed for full range burpees and explosive snatch positioning.
• Strength (4/10): Kettlebell at 24kg provides moderate load on the hang snatches. Not a max strength test but requires sustained strength endurance throughout.

Movements

• Run
• Burpee

Scaling Options

Reduce KB to 16kg/20kg or 12kg/16kg for lighter athletes. Consider 15 hang snatches instead of 18 to ensure snatch speed stays under 45 seconds. Shorten run to 180-200m if 230m takes more than 75 seconds. For those struggling with burpees under fatigue, scale to step-back burpees or reduce the work interval to 1:45 ON / 1:30 OFF. Reduce to 4 rounds if recovery between rounds becomes excessive (over 2:00 needed).

Scaling Explanation

Scale if you cannot maintain consistent KB snatch technique with proper hip drive and overhead stability, or if snatches take more than 60 seconds. The run should feel challenging but sustainable - if you're walking or taking more than 90 seconds, reduce the distance. Priority is preserving intensity and movement quality over volume. Target is to complete at least 5-8 burpees even in the final round. If you're getting zero burpees in rounds 4-5, the weight or distance is too heavy. The goal is controlled suffering, not complete breakdown.

Intended Stimulus

High-intensity interval conditioning in the glycolytic zone with accumulating fatigue across 5 rounds. The 2:00 ON / 1:30 OFF structure provides incomplete recovery, creating metabolic stress that compounds each round. Primary challenge is maintaining power output and movement quality under severe fatigue while managing the clock efficiently. Tests both anaerobic capacity and mental resilience as burpee numbers decline significantly in later rounds.

Coach Insight

Treat the KB snatches as a 'buy-in' to complete quickly but smoothly - aim for unbroken sets of 9 per hand with crisp hip extension and efficient hand switches. On the run, find a sustainable pace around 80-85% effort (not a full sprint) to leave gas in the tank. The magic happens in transitions - drop the KB and go immediately to the door, then come straight back to burpees without hesitation. In rounds 1-2, expect 12-18 burpees. By rounds 4-5, you'll be happy with 6-10. The workout is won or lost in pacing the first three rounds - going too hard early will destroy round 5. Common mistake is treating each round as independent; this is cumulative fatigue training.

Benchmark Notes

Score is total reps (snatches + burpees) across all 5 rounds. All athletes get 90 reps from completing the prescribed 18 snatches per round; the differentiator is burpee volume. L1 barely finishes snatches each round with minimal burpees (0-1 per round). L5 completes snatches in 45-50s, run in 60-65s, leaving 5-15s for 3-5 burpees per round (112 total). L10 crushes snatches in 35-40s, runs in 50-55s, gets 25-30s for 10-12 burpees per round (146 total). Primary limiters are KB overhead endurance with 24kg, running recovery, and ability to maintain burpee output as metabolic fatigue accumulates. Expect significant drop-off in burpees rounds 3-5.

Modality Profile

Three unique movements across three modalities: Kettlebell Hang Snatch (W), Run (M), and Burpee (G). Each modality represents approximately one-third of the workout.