Workout Description

Why This Workout Is Medium

This workout features moderate volume (120 total reps) with light-moderate loads and fundamental movements. The 53/35lb kettlebell provides manageable resistance for most athletes. While there's no built-in rest, the movement variety allows some muscle groups to recover while others work. Box jumps provide brief recovery between upper body demands. The jumping pull-ups keep this accessible. Total time around 12-15 minutes creates moderate but manageable fatigue accumulation.

Benchmark Times for 2 Rds ( KBS, BJ, Gob. Sq, J Pull ups)

• 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 (8/10): High volume of 30 reps per movement across multiple muscle groups will heavily tax muscular endurance and grip stamina.
• Endurance (7/10): Two rounds of 120 total reps with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout.
• Power (6/10): Kettlebell swings and box jumps are explosive movements requiring hip drive and rapid force development throughout.
• Speed (5/10): Steady pacing required to maintain output across high rep ranges while managing fatigue and transition efficiency.
• Strength (4/10): Moderate loading with 53/35lb kettlebell and goblet squats provides strength stimulus but not maximal force production.
• Flexibility (3/10): Box jumps require hip extension, goblet squats demand ankle/hip mobility, but overall range of motion is moderate.

Movements

• Jumping Pull-Up
• Kettlebell Swing
• Goblet Squat
• Box Jump

Benchmark Notes

This workout consists of 2 rounds of 30 reps each of 4 movements (240 total reps). I'll analyze this by comparing to Helen (3 rounds: 400m run, 21 KB swing 53/35, 12 pull-ups) as the closest anchor, then adjust for the higher volume and different movement pattern. Movement breakdown per round: - 30 KB Swings (53/35): At 1.5-2 sec per rep fresh = 45-60 sec - 30 Box Jumps (24/20): At 1.5-2 sec per rep = 45-60 sec - 30 Goblet Squats (53/35): At 2-2.5 sec per rep = 60-75 sec - 30 Jumping Pull-ups: At 1-1.5 sec per rep = 30-45 sec - Transitions between movements: 4 transitions × 5-10 sec = 20-40 sec Round 1 total: 200-280 sec for elite, 280-360 sec for intermediate Round 2 with fatigue (1.2x multiplier): 240-336 sec for elite, 336-432 sec for intermediate Total fresh estimate: 440-616 sec elite, 616-792 sec intermediate Comparing to Helen anchor (450-570 sec elite range): Helen has 63 total reps per round vs this workout's 120 reps per round, but Helen includes a 400m run which is more metabolically demanding. The higher rep count here (240 total vs Helen's 189) suggests similar or slightly longer times. Adjusting Helen's L10 range of 450-510 sec down slightly due to less running but up due to higher volume: 360-420 sec seems appropriate for L10. Helen's L5 of 630-690 sec scales to about 600 sec for L5 here. Helen's L1 of 900-1080 sec scales to about 1080 sec for L1. Final targets: L10: 360-420 sec, L5: 600 sec, L1: 1080 sec

Modality Profile

4 movements total: Box Jump and Jumping Pull Up are Gymnastics (bodyweight movements), while Kettlebell Swing and Goblet Squat are Weightlifting (external load movements). This gives us 2 G movements and 2 W movements, resulting in a 50/50 split.