Workout Description

Why This Workout Is Hard

This descending pyramid creates significant leg fatigue through high-volume air squats (225 total) that directly impacts KB swing performance. The push-ups become increasingly challenging as upper body fatigue accumulates. While individual movements are basic, the continuous nature and volume make this deceptively difficult. Most athletes will need to break sets frequently, especially in the first two rounds. Expect 15-20 minutes of sustained effort.

Benchmark Times for Triple Double

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high volume of squats (225 total) and significant upper body demands (75 push-ups) test local muscular endurance extensively.
• Endurance (8/10): High-volume descending ladder format creates sustained cardiovascular demand through compound movements. The volume and minimal rest make this primarily an endurance challenge.
• Speed (6/10): Descending rep scheme allows for faster cycling in later rounds. Transition speed between movements becomes crucial for overall time.
• Flexibility (4/10): Standard mobility requirements for squats and KB swings. Hip hinge and overhead position for swings require moderate mobility.
• Power (4/10): Kettlebell swings require hip power, but fatigue will limit explosive output. High volume emphasizes endurance over power production.
• Strength (3/10): Moderate kettlebell weight and bodyweight movements focus more on endurance than maximal strength. KB swings provide some posterior chain loading.

Movements

• Push-Up
• Kettlebell Swing
• Air Squat

Scaling Options

Air Squats: Reduce total volume by 25-50% or use box for depth. KB Swings: Drop to 16/12kg or substitute with DB swings. Consider Russian KB swings (eye level) instead of American (overhead). Push-ups: Elevate hands on box/bench, or perform from knees. Can also reduce push-up volume by 50%. For beginners, consider 3 rounds instead of 4, or cap time at 25 minutes.

Scaling Explanation

Scale if unable to perform 20+ air squats with good form, maintain KB swing mechanics for 15+ reps, or do 10+ strict push-ups when fresh. Priority is maintaining movement quality and consistent work rate throughout. Target completion time is 12-20 minutes - scale volume if estimated time exceeds this range. Athletes should finish tired but not completely exhausted, maintaining proper mechanics throughout.

Intended Stimulus

Moderate-length glycolytic workout (12-20 minutes) with descending rep scheme. Primary focus is muscular endurance and lactate tolerance in lower body and pushing movements. The workout tests mental toughness through high-volume bodyweight movements while maintaining quality movement patterns under fatigue.

Coach Insight

Break up air squats early into sets of 20-30 to preserve legs. For KB swings, aim for sets of 15-20 in first round, reducing to sets of 10 as fatigue builds. Push-ups should be broken before form deteriorates - consider 8-10 rep sets initially. The descending rep scheme allows for increased intensity in later rounds. Don't rush transitions early; establish sustainable rhythm. Watch for squat depth and full hip extension on KB swings as fatigue sets in.

Benchmark Notes

This is a descending rep scheme chipper with bodyweight movements and kettlebell swings. Most similar to Angie (400 total reps) but with 420 total reps and an easier movement selection. Breakdown by section: First block (240 reps): - 120 Air Squats: 1.2s/rep × 120 = 144s - 80 KB Swings: 1.8s/rep × 80 = 144s - 40 Push-Ups: 1.5s/rep × 40 = 60s Subtotal: 348s + 30s transitions = 378s Second block (120 reps): - Apply 1.2x fatigue multiplier - 60 Air Squats: 1.4s/rep × 60 = 84s - 40 KB Swings: 2.2s/rep × 40 = 88s - 20 Push-Ups: 1.8s/rep × 20 = 36s Subtotal: 208s + 20s transitions = 228s Third block (60 reps): - Apply 1.4x fatigue multiplier - 30 Air Squats: 1.7s/rep × 30 = 51s - 20 KB Swings: 2.5s/rep × 20 = 50s - 10 Push-Ups: 2.1s/rep × 10 = 21s Subtotal: 122s + 15s transitions = 137s Final block (30 reps): - Apply 1.6x fatigue multiplier - 15 Air Squats: 1.9s/rep × 15 = 29s - 10 KB Swings: 2.8s/rep × 10 = 28s - 5 Push-Ups: 2.4s/rep × 5 = 12s Subtotal: 69s + 10s transitions = 79s Total elite time estimate: 822s Using Angie as anchor (900-1080s elite) but adjusting 8% faster due to easier movement selection and built-in rest from transitions. Final targets (M/F): L10: 14:00/17:00 L5: 20:00/23:00 L1: 30:00/33:00

Modality Profile

Air Squat (G), Push-Up (G), and Kettlebell Swing (W) represent 3 total movements. Two movements are gymnastics (Air Squat, Push-Up) and one is weightlifting (Kettlebell Swing). Since there are only two modalities present, rounded to nearest 10%, this gives us 67% weightlifting and 33% gymnastics.

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