Workout Description

Why This Workout Is Hard

This workout combines a descending/ascending rep scheme that creates significant metabolic fatigue. The heavy KB swings (50% bodyweight is substantial) will tax the posterior chain, while the increasing burpee reps hit when you're most fatigued. The lack of built-in rest and movement interference between hip-hinge and full-body movements makes this particularly challenging. Expect 15-20 minutes of continuous work for the average athlete.

Benchmark Times for Vader

• 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): Total volume of 120 kettlebell swings and 120 burpees challenges local muscular endurance in posterior chain, shoulders, and total body fatigue resistance.
• Endurance (8/10): High-volume descending/ascending rep scheme with two metabolically demanding movements creates significant cardiovascular strain over an extended duration, especially with the burpee ladder.
• Speed (7/10): Descending/ascending rep scheme rewards fast transitions and quick movement cycling, especially as fatigue accumulates in later rounds.
• Power (6/10): Kettlebell swings are inherently a power movement, requiring hip drive and acceleration. Burpees add some explosive elements in the stand-up portion.
• Flexibility (5/10): Kettlebell swings require good hip hinge mobility, while burpees demand shoulder mobility and hip flexion in rapid succession.
• Strength (4/10): Kettlebell weight at 50% bodyweight provides moderate loading stimulus, while burpees are purely bodyweight. Neither movement tests maximal strength significantly.

Movements

• Kettlebell Swing
• Burpee

Scaling Options

Reduce kettlebell weight to 35/25% body weight or use fixed weights (53/35lb). Sub Russian swings for American if overhead mobility is limited. For burpees, step-back variation or remove push-up portion if needed. Can reduce volume to 12-9-6-3 for KB swings and 3-6-9-12 for burpees. Time cap at 25 minutes.

Scaling Explanation

Scale if unable to perform 10+ unbroken KB swings at prescribed weight with full hip extension or if burpees take longer than 3-4 seconds each when fresh. Priority is maintaining consistent movement quality and intensity throughout - better to reduce weight/volume and keep high intensity than struggle with Rx. Target time domain is 12-20 minutes; if projected finish time exceeds this, adjust loading or rep scheme. Athletes should be able to maintain work periods longer than rest periods.

Intended Stimulus

Moderate-length glycolytic workout (12-20 minutes) with descending/ascending rep scheme creating opposing fatigue patterns. Primary focus is metabolic conditioning with moderate load kettlebell work. Mental challenge comes from managing two different rep patterns simultaneously while maintaining quality movement under fatigue.

Coach Insight

Break up KB swings early (sets of 5-7) to prevent grip fatigue. Burpees should start as singles/doubles and build to larger sets as reps increase. Quick transitions between movements are crucial. Consider alternating movements each round (e.g., 15 KB swings, 1 burpee, 14 KB swings, 2 burpees) rather than completing all swings first. Watch for dropping kettlebell height or incomplete hip extension as fatigue sets in. Keep burpees crisp but efficient - no need for high jumps or chest slaps.

Benchmark Notes

This workout follows a descending/ascending rep scheme similar to Annie (50-40-30-20-10) but with more total volume. Let's break it down: 1. Total volume: - KB Swings: 120 total reps (descending 15 to 1) - Burpees: 120 total reps (ascending 1 to 15) 2. Movement analysis: - KB Swings at 50% bodyweight (roughly 85-95lb for men, 65-75lb for women) = 2-2.5s/rep - Burpees = 3-4s/rep 3. Set breakdown with fatigue: KB Swings (descending): - First 30 reps (15+14): 2.2s/rep - Middle 45 reps (13+12+11+10+9): 2.5s/rep - Final 45 reps (8 through 1): 2.8s/rep Burpees (ascending): - First 45 reps (1 through 9): 3.5s/rep - Middle 45 reps (10+11+12+13): 4s/rep - Final 30 reps (14+15): 4.5s/rep 4. Transitions: ~5s between each round (15 rounds) = 75s 5. Total time calculation for L5 (median): - KB Swings: (30×2.2) + (45×2.5) + (45×2.8) = 66 + 112.5 + 126 = 304.5s - Burpees: (45×3.5) + (45×4) + (30×4.5) = 157.5 + 180 + 135 = 472.5s - Transitions: 75s - Total: ~850s Using Annie (50-40-30-20-10) as our anchor (L10: 300-360s, L5: 480-600s, L1: 780-960s), but adjusting up for: - Higher total volume (240 vs 150 reps) - Heavier KB load vs sit-ups - More complex movement pattern Final benchmarks: Men: L10: 6:00 (360s) L5: 10:00 (600s) L1: 18:00 (1080s) Women (adjusted +20% for heavier relative KB weight): L10: 8:00 (480s) L5: 12:00 (720s) L1: 20:00 (1200s)

Modality Profile

Burpee is a gymnastics (bodyweight) movement, while 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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