Workout Description

Why This Workout Is Medium

While the workout includes progressively more technical KB variations, the descending rep scheme on the bodyweight movements (10-8-6-4) provides built-in recovery. The KB volume remains constant but transitions from basic to complex, allowing skill practice without overwhelming fatigue. The workout creates moderate cardiovascular demand but includes natural break points between rounds, making it accessible to average CrossFitters.

Benchmark Times for Swing when your winning

• 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): High volume of KB swings (80 total) combined with pushing and squatting movements challenges muscular endurance, particularly in shoulders and posterior chain.
• Endurance (7/10): Descending rep scheme with compound movements creates sustained cardiovascular demand. KB swings and burpees especially tax the cardio system throughout the workout.
• Power (7/10): Progressive complexity in KB movements from Russian to American to snatches requires explosive hip drive and power production.
• Flexibility (6/10): American swings and swing snatches demand good shoulder mobility. Hip hinge patterns and full-depth squats require decent range of motion.
• Speed (5/10): Moderate pace sustainable through descending rep scheme. Quick transitions needed between movements, but not maximum cycling speed.
• Strength (4/10): Kettlebell movements provide moderate loading, while bodyweight movements focus more on endurance than strength. Swing snatches require some strength capacity.

Movements

• Push-Up
• Air Squat
• Burpee
• Russian Kettlebell Swing

Scaling Options

Reduce KB weight (53/35lb to 35/26lb). Sub regular swings for American if shoulder mobility is limited. For push-ups: scale to elevated or knee push-ups maintaining hollow body. Keep rep scheme but extend rest between rounds. Alternative progression: stick with Russian swings throughout if technique isn't solid on advanced variations. Can reduce burpee volume by 2 reps per round while keeping other movements as written.

Scaling Explanation

Scale if unable to maintain KB control overhead or if form breaks down on push-ups/burpees after round 2. Signs to scale: losing lumbar position on swings, failing push-ups, or exceeding 20 minutes. Prioritize perfect KB technique over speed - this is partly a skill workout. Target completion time 12-15 minutes with good form. Scale load/complexity before reducing volume to maintain intended stimulus of progressive skill work under fatigue.

Intended Stimulus

Moderate-intensity descending ladder focusing on kettlebell skill progression and bodyweight capacity. 12-15 minute time domain targeting glycolytic/oxidative systems. Primary challenge is maintaining quality movement patterns as fatigue accumulates and KB movements become more technical. Workout tests both skill development and conditioning.

Coach Insight

Start controlled on Russian swings to save grip strength - you'll need it for later rounds. Break up push-ups early (5-5) to maintain quality. Quick but controlled transitions between movements. Watch form degradation on burpees as rounds progress. For KB progression: focus on hip drive first, then overhead control, then precision on alternating movements. Rest as needed before American swings and snatches to ensure safe technique.

Benchmark Notes

This workout follows a descending ladder pattern with KB swings progressing in complexity while other movements decrease in volume. Analysis breakdown: Round 1 (Fresh): - 20 KB Russian Swings: 40s - 10 Burpees: 35s - 10 Air Squats: 15s - 10 Push-ups: 15s Subtotal: 105s + 10s transitions = 115s Round 2 (1.1x fatigue): - 20 KB American Swings: 50s (more complex) - 8 Burpees: 31s - 8 Air Squats: 13s - 8 Push-ups: 13s Subtotal: 107s + 10s transitions = 117s Round 3 (1.2x fatigue): - 20 KB Alt Arm Swings: 55s (coordination) - 6 Burpees: 25s - 6 Air Squats: 11s - 6 Push-ups: 11s Subtotal: 102s + 10s transitions = 112s Round 4 (1.3x fatigue): - 20 KB Alt Arm Swing Snatch: 70s (technical) - 4 Burpees: 18s - 4 Air Squats: 8s - 4 Push-ups: 8s Subtotal: 104s + 10s transitions = 114s Total estimated time: 458s (7:38) Using Helen (3 rounds of KB swings + gymnastics) as closest benchmark, but accounting for increased complexity in KB movements and slightly lower total volume. Scaled about 15% faster than Helen due to reduced volume. Final targets: L10 (Elite): 5:00 L5 (Intermediate): 9:00 L1 (Beginner): 15:00 Female times adjusted 10-15% slower due to KB weight differences and upper body fatigue in push-ups.

Modality Profile

Out of 7 movements: GYMNASTICS (2): Air Squat, Push-Up, Burpee; WEIGHTLIFTING (5): Russian KB Swing, KB American Swing, KB Alt Arm Swing, KB Alt Arm Swing Snatch; MONO (0): None. Rounded to nearest 10% from raw calculation of G:29%, W:71%

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