Workout Description

Why This Workout Is Medium

This descending ladder combines moderate-weight kettlebell movements with running in a way that provides natural breaks. The KB weight (24/16kg) is manageable for most CrossFitters, and the decreasing reps/distances create built-in recovery. While the KB Taters add complexity, the total volume isn't overwhelming. Most athletes will finish in 15-20 minutes without hitting severe limiting factors.

Benchmark Times for The BellBowl

• Elite: <8:00
• Advanced: 9:00-10:00
• Intermediate: 11:00-12:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume kettlebell movements with running intervals test muscular endurance, particularly in posterior chain, shoulders, and grip. Total reps challenge local muscle stamina.
• Endurance (7/10): The descending running intervals combined with kettlebell work creates sustained cardiovascular demand, though distances are moderate. Total volume maintains elevated heart rate throughout.
• Speed (7/10): Descending rep scheme and running intervals create opportunities for speed work. Quick transitions between movements are crucial for good times.
• Power (6/10): Both kettlebell movements have significant power components in the hip drive and overhead positions, though fatigue will impact power output.
• Flexibility (5/10): Kettlebell taters demand good shoulder mobility and hip hinge patterns. Russian swings require decent posterior chain flexibility.
• Strength (4/10): Moderate kettlebell loads require strength, but not maximal. The 24/16kg weight selection allows for sustained work rather than limit strength.

Movements

• Kettlebell Tater
• Run
• Russian Kettlebell Swing

Scaling Options

Reduce KB weight to 20/12kg or 16/8kg if unable to maintain proper hip hinge. Can substitute regular KB swings for Russian if overhead mobility is limited. For taters, can reduce complexity by doing clean-to-shoulder only. Running can be modified to rowing (500/375/250/125m) or bike. Consider reducing reps to 30-20-15-10 for beginners while keeping run distances.

Scaling Explanation

Scale if unable to perform 15+ unbroken Russian KB swings or if tater technique breaks down under fatigue. Primary goal is maintaining power and proper mechanics throughout - intensity should allow completion in under 20 minutes. Better to reduce weight/volume and move well than struggle with heavy loads. Look for signs like excessive back rounding in swings or losing KB control on taters as indicators to scale.

Intended Stimulus

Moderate-length glycolytic workout (12-20 minutes) with descending volume. Primary focus is maintaining power output with kettlebell movements while managing running fatigue. Tests both local muscular endurance and cardiovascular capacity through combined running and explosive hip extension movements.

Coach Insight

Break up KB work strategically from the start - consider sets of 10-15 reps with brief rest. Maintain consistent running pace rather than sprinting early rounds. For KB swings, focus on powerful hip drive and avoid turning into a front raise. For taters, keep KB close to body during flip, catch with soft knees. Common mistake is rushing first round then hitting severe fatigue by round 3. Running should be at 70-80% effort to leave energy for KB work.

Benchmark Notes

This workout follows a descending rep scheme with running and kettlebell movements. Let's break it down: Closest benchmark comparison is Helen (3 rounds of 400m run + KB swings + gymnastics) which has L10 at 7:30-8:30 (450-510s) for men. Movement breakdown: 1. Running: 1000m total (400+300+200+100) - 400m: 75-90s - 300m: 60-75s - 200m: 35-45s - 100m: 15-20s Total run time: ~185-230s fresh 2. KB Movements (100 total reps each): - Russian KB Swings: 1.5-2s per rep - KB Taters: 2-2.5s per rep First round (40): minimal fatigue Second round (30): 1.1x multiplier Third round (20): 1.2x multiplier Fourth round (10): 1.3x multiplier Transitions: 5-8s between movements Calculated targets: L10 (Elite): 8:00 (480s) L5 (Intermediate): 12:00 (720s) L1 (Beginner): 18:00 (1080s) Female times adjusted +20% due to heavier relative KB load (16kg vs 24kg) and running pace differences.

Modality Profile

Run is monostructural (M). Both Russian KB Swing and KB Tater are weightlifting (W) movements as they use external load. With 1 M movement and 2 W movements, rounded to nearest 10%, we get 30/70 split.

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