Workout Description
Buy-In: 100 Alternating Dumbbell Snatches 15/10 kg
Then, 3 Rounds of (Reps are Total, Split as needed):
60 Kettlebell Swings 20/12 kg
50 Synchro Air Squats (Both partners squat at the same time)
40 Pull-ups (Split as needed)
Cash-Out:1600 m run (Split as needed, must switch every 160m)
Why This Workout Is Hard
This partner workout combines significant volume (100 DB snatches, 180 KB swings, 150 air squats, 120 pull-ups, 1600m run) with continuous work and minimal rest opportunities. The DB snatch buy-in pre-fatigues grip and shoulders before pull-ups, while the synchro air squats force pacing constraints. The 1600m run with mandatory switches every 160m prevents settling into rhythm. Partner format adds coordination complexity and prevents individual pacing strategies.
Benchmark Times for Snatch, Swing & Switch
- Elite: <18:00
- Advanced: 20:00-22:00
- Intermediate: 24:00-26:00
- Beginner: >35:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Extremely high volume with 100 snatches, 180 swings, 150 squats, and 120 pull-ups will severely test muscular endurance across multiple muscle groups.
- Endurance (8/10): The 1600m run combined with high-volume movements creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
- Power (7/10): Dumbbell snatches and kettlebell swings are explosive hip-driven movements requiring significant power output, especially under fatigue.
- Flexibility (6/10): Dumbbell snatches require overhead mobility, kettlebell swings need hip hinge flexibility, and pull-ups demand shoulder range of motion.
- Speed (6/10): Partner format with switching requirements and high rep counts demand efficient movement cycling and quick transitions to maintain pace.
- Strength (4/10): Moderate loads with 15/10kg dumbbells and 20/12kg kettlebells provide some strength demand but not maximal force production.
Movements
- Kettlebell Swing
- Air Squat
- Run
- Dumbbell Snatch
- Pull-Up
Scaling Options
Reduce DB weight to 12.5/7.5kg or 10/7kg. Scale KB to 16/12kg or 12/8kg. Reduce synchro squats to 40 or add box for depth assistance. Sub pull-ups with banded pull-ups, ring rows, or jumping pull-ups. Reduce run to 1200m or 800m with proportional switch distances (120m/80m). Consider reducing rounds to 2 if time becomes excessive.
Scaling Explanation
Scale if unable to complete 20+ unbroken dumbbell snatches at start, or if pull-up capacity is less than 8-10 total reps. Priority is maintaining movement quality and partner synchronization over load/volume. Target completion should be under 40 minutes. If athletes are walking more than running in final 800m, reduce total distance to preserve intended stimulus.
Intended Stimulus
Moderate to long duration workout (25-35 minutes) targeting glycolytic and oxidative energy systems. Primary challenge is muscular endurance and aerobic capacity with partner coordination elements. Tests ability to maintain consistent output across multiple movement patterns while managing fatigue accumulation.
Coach Insight
Pace the dumbbell snatches at 15-20 per minute to avoid early burnout. For KB swings, break into manageable sets (15-12-10-8-15 or similar). Synchro squats require communication - count together and maintain rhythm. Split pull-ups based on individual capacity, not 50/50 necessarily. On the run, honor the 160m switches - use landmarks or count steps (roughly 80-100 steps). Focus on breathing rhythm during transitions between movements.
Benchmark Notes
This is a partner workout with significant volume across multiple movement patterns. Breaking down by component: Buy-In: 100 alternating DB snatches (15/10kg) - relatively light load, approximately 50 reps per person at 2-3 sec/rep = 100-150 sec per person. Main Work: 3 rounds of 60 KB swings (20/12kg), 50 synchro air squats, 40 pull-ups. KB swings at moderate load: ~1.5-2 sec/rep, so 60 swings = 90-120 sec per round. Synchro air squats require coordination: ~1.5 sec/rep, so 50 = 75 sec per round. Pull-ups split between partners: 20 each, in sets of 5-8 with breaks = 60-90 sec per round. Per round estimate: 225-285 sec, with fatigue multipliers (1.0x, 1.1x, 1.2x) = 225+248+273 = 746 sec for main work. Cash-Out: 1600m run split with mandatory switches every 160m (10 switches total). This creates significant transition overhead and pacing disruption. Base 1600m time for partners: 360-480 sec, but switches add 20-30 sec total and disrupt rhythm, increasing time by 15-20%. Total estimate: 480-600 sec. Total workout time: 100-150 + 746 + 480-600 = 1326-1496 sec for intermediate athletes. Comparing to Helen (3 rounds: 400m run, 21 KB swing, 12 pull-up) with L5 at 630-690 sec, this workout has significantly more volume (1600m vs 1200m running, 180 vs 63 KB swings, 120 vs 36 pull-ups) plus the DB snatch buy-in. Scaling Helen by volume ratio suggests ~2.5x the time, putting L5 around 1575-1725 sec, which aligns with my calculation. Elite athletes (L10) would complete in 1080 sec (18:00), intermediate (L5) in 1560 sec (26:00), and novice (L1) in 2100 sec (35:00). Final targets - L10: 1080 sec (18:00), L5: 1560 sec (26:00), L1: 2100 sec (35:00).
Modality Profile
5 movements total: Air Squat and Pull-Up are Gymnastics (40%), Run is Monostructural (20%), Dumbbell Snatch and Kettlebell Swing are Weightlifting (40%)
