Workout Description

Why This Workout Is Hard

This descending rep scheme (110 total reps) combines two full-body movements that both tax the posterior chain and cardiovascular system. While neither movement is technically complex, the continuous nature and interference between movements creates significant fatigue. The average athlete will need to break up sets increasingly as shoulder fatigue from burpees impacts KB swing performance. Most will finish in 12-15 minutes but struggle to maintain intensity throughout.

Benchmark Times for Too Much B/S

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): 110 total reps of each movement tests muscular endurance extensively. The descending rep scheme allows sustained output but accumulates significant fatigue.
• Endurance (8/10): High-rep descending scheme with two full-body movements creates significant cardiovascular demand. The continuous nature and volume challenge aerobic capacity substantially.
• Speed (7/10): Fast transitions and quick cycling of movements are crucial. The descending rep scheme encourages maintaining a high pace throughout.
• Power (6/10): Both movements have explosive components - the swing requires hip drive, while burpees demand power for the stand-up and jump.
• Flexibility (4/10): American kettlebell swings require good shoulder mobility and hip hinge. Burpees need basic mobility for push-up position and jump.
• Strength (3/10): Kettlebell weight is moderate. While burpees require some strength, neither movement tests maximal force production significantly.

Movements

• Burpee
• American Kettlebell Swing

Scaling Options

Reduce KB weight to 20/12kg or 16/8kg while maintaining American standard. For burpees, step-back variation or eliminate push-up portion if needed. Can reduce total volume by starting at 16 or 14 reps instead of 20. Alternative rep scheme: 15-12-9-6-3 maintaining same movements. For KB swings, Russian standard (shoulder height) is acceptable scale while building overhead position confidence. Time cap suggestion: 20 minutes.

Scaling Explanation

Scale if unable to perform 10+ unbroken American KB swings at prescribed weight or if burpees take longer than 3 seconds each when fresh. Priority is maintaining consistent movement through full range of motion - reduce load/volume to achieve this. Athletes should be able to complete workout within 18 minutes; scale further if projected time exceeds this. Look for signs like excessive rest between sets, significant form degradation, or inability to maintain steady work rate. Goal is to keep intensity high while ensuring safe overhead KB position and full burpee movement pattern.

Intended Stimulus

Moderate-length glycolytic workout targeting the 12-18 minute time domain. Primary focus is on maintaining consistent output across descending rep scheme while managing significant hip and shoulder fatigue. Tests both power endurance and mental toughness as athletes face high volume of full-body movements.

Coach Insight

Break up larger sets early to avoid burnout - consider 5-rep chunks for first few rounds. Quick but controlled KB swings; focus on hip drive and avoid muscling with arms. For burpees, establish consistent rhythm but avoid rushing at expense of form. Transition quickly between movements. Most athletes hit wall around round of 14-12 - be prepared to maintain smaller sets. Consider 2-3 breaths between sets but keep rest minimal. Watch for dropping KB height or incomplete burpee stand-up as fatigue sets in.

Benchmark Notes

This workout is most similar to Annie (50-40-30-20-10 double-unders + sit-ups) in rep scheme and duration, but with more challenging movements. Analysis: 1. Movement breakdown (fresh state): - Burpees: 3.5 sec/rep - KB Swings: 2 sec/rep 2. Total reps: - 90 reps each movement (20+18+16+14+12+10+8+6+4+2) - More taxing than Annie's 150 reps per movement 3. Fatigue factors: - First 38 reps (20+18): 1.0x multiplier - Middle 42 reps (16+14+12): 1.2x multiplier - Final 30 reps (10+8+6+4+2): 1.4x multiplier - Movement interference: burpees impact KB swing performance (+15%) 4. Transitions: 2-4 seconds between movements 5. Set breaking: - Early rounds: sets of 10 - Middle rounds: sets of 8 - Later rounds: sets of 4-6 Compared to Annie (L10: 300-360s, L5: 480-600s, L1: 780-960s), this workout should be about 20% slower due to: - More demanding movements - Greater systemic fatigue - Increased transition time Final targets (M/F): L10: 6:00/8:00 L5: 10:00/12:00 L1: 18:00/20:00

Modality Profile

Burpee is a gymnastics (bodyweight) movement, while American Kettlebell Swing is a weightlifting movement using external load. With two movements split across two modalities, this results in a 50/50 split between G and W.

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