Workout Description

Why This Workout Is Very Hard

This workout combines high volume (372 total reps), moderate loads, and skill elements with no built-in rest. The movement sequence creates compounding fatigue - grip-intensive KB swings lead into shoulder-taxing wall balls and OHS, while the later barbell cycling (push jerks, cleans, deadlifts) comes after significant systemic fatigue. The length (30-40 minutes for average athletes) and continuous nature makes pacing crucial but challenging.

Benchmark Times for Stevie

• Elite: <16:00
• Advanced: 18:00-20:00
• Intermediate: 22:00-24:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): 372 total reps across varied movements tests muscular endurance in nearly every major muscle group. Local muscular fatigue becomes a major limiting factor.
• Endurance (8/10): High volume of mixed movements with significant cardiovascular demand. The continuous nature and length of workout creates substantial aerobic challenge across multiple movement patterns.
• Flexibility (7/10): Overhead squats, wall balls, and kettlebell swings demand significant mobility. Hip, shoulder, and ankle flexibility are consistently challenged throughout.
• Speed (7/10): Quick transitions and efficient cycling of movements are crucial. Double-unders and lighter weight movements require fast turnover rates.
• Power (6/10): Multiple explosive movements including box jumps, push jerks, and hang cleans. Power output must be maintained across high rep schemes.
• Strength (4/10): Moderate loads in deadlifts, push jerks, and overhead squats require strength, but weights are submaximal for sustained work capacity.

Movements

• Wall Ball
• Lunge
• Kettlebell Swing
• Overhead Squat
• Burpee
• Hang Clean
• Knees-to-Elbow
• Sit-Up
• Jerk
• Deadlift
• Box Jump
• Double-Under

Scaling Options

Reduce weights: KB (53/35), Wall Ball (14/10), OHS/Push Jerk (65/45), Hang Clean (65/45), Deadlift (135/95). Movement subs: OHS to front squat, K2E to hanging knee raises or sit-ups, box jumps to step-ups, double-unders to singles (93). Consider reducing reps to 21 per movement for newer athletes. Target time cap of 40 minutes.

Scaling Explanation

Scale if you cannot perform 15+ unbroken KB swings, 5+ unbroken OHS, or 10+ consecutive double-unders when fresh. Form must remain solid on technical movements (OHS, Push Jerk, Hang Clean) even when fatigued. Priority is maintaining consistent movement through entire workout rather than early speed. Rx athletes should finish between 25-35 minutes. Scale to finish within 40 minutes while keeping intensity high.

Intended Stimulus

Long-duration glycolytic/oxidative workout targeting 20-35 minutes. Tests muscular endurance, movement efficiency, and mental toughness across multiple movement patterns. High volume with moderate loads creates sustained metabolic demand while requiring strength-endurance.

Coach Insight

Break movements into manageable sets early - don't go unbroken. Suggested breaks: KB swings (16/15), wall balls (16/15), OHS (11/10/10), burpees (11/10/10). Quick transitions between movements are crucial. Keep a steady pace through first half; movements get heavier/more technical later. Watch form on OHS and Push Jerks when fatigued. Rest 10-15 seconds between sets rather than grinding to failure. Have a plan for double-unders - they come late when tired.

Benchmark Notes

This is a high-volume chipper with 372 total reps across 12 movements. Analysis based on DT and Grace anchors due to similar barbell cycling and metabolic demands. Breakdown by movement (L5 athlete): - KB Swings (31): 2.5s/rep × 31 = 78s - Wall Balls (31): 3s/rep × 31 = 93s - OHS (31): 3.5s/rep × 31 = 109s - Burpees (31): 4s/rep × 31 = 124s - Lunges (31): 2s/rep × 31 = 62s - Push Jerks (31): 3s/rep × 31 = 93s - KTE (31): 2.5s/rep × 31 = 78s - Box Jumps (31): 2s/rep × 31 = 62s - Hang Cleans (31): 3s/rep × 31 = 93s - Sit-Ups (31): 1.5s/rep × 31 = 47s - Double-Unders (31): 0.5s/rep × 31 = 16s - Deadlifts (31): 3s/rep × 31 = 93s Base time: 948s Transitions (11 changes): 15s × 11 = 165s Fatigue multiplier: 1.3x for back half Total projected L5 time: 1440s (24:00) Scaled from DT (5 rounds of barbell cycling) and Grace anchors, with volume multiplier of ~2.5x due to total rep count and movement variety. Elite athletes (L10) should complete around 16:00, intermediate (L5) around 24:00, and beginners (L1) around 40:00. Final targets: Male - L10: 16:00 | L5: 24:00 | L1: 40:00 Female - L10: 19:00 | L5: 27:00 | L1: 45:00

Modality Profile

Gymnastics (6/12): Burpee, Lunge, Knees-to-Elbow, Box Jump, Sit-Up, Double-Under. Monostructural (0/12): None. Weightlifting (6/12): Kettlebell Swing, Wall Ball, Overhead Squat, Jerk, Hang Clean, Deadlift. Rounded to nearest 10% for clean numbers.

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