Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy kettlebell weight with high-skill double unders and pull-ups in a continuous format across 6 rounds. The 70/53lb KB snatches will challenge most athletes' overhead strength and coordination, while fatigue accumulation from pull-ups will compromise grip strength for subsequent KB work. Double unders under fatigue become increasingly difficult to string together. The continuous nature with no built-in rest creates significant cardiovascular and muscular endurance demands that will require scaling for many athletes.

Benchmark Times for DOWN UNDER

• 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 upper body pulling and explosive KB work across six rounds will heavily tax muscular endurance, especially grip and shoulders.
• Endurance (7/10): Six rounds of continuous work with double unders, pull-ups, and KB snatches creates significant cardiovascular demand with minimal rest between movements.
• Power (6/10): KB snatches are explosive hip extension movements, double unders require coordinated power output, creating moderate power demands throughout.
• Speed (6/10): Fast cycling between three different movement patterns with grip interference requires efficient transitions and sustained pace over six rounds.
• Strength (4/10): Moderate strength demand from pull-ups and 70/53lb KB snatches, but not maximal loading - more strength endurance focused.
• Flexibility (4/10): KB snatches require good shoulder and hip mobility, pull-ups need shoulder range, double unders require basic coordination and ankle mobility.

Movements

• Kettlebell Snatch
• Pull-Up
• Double-Under

Benchmark Notes

This workout consists of 6 rounds of 30 double unders, 15 pull-ups, and 9 kettlebell snatches (70/53). I'll analyze this by breaking down each movement and applying fatigue multipliers. Movement Analysis (Fresh State): - 30 Double Unders: 15 seconds (0.5 sec per rep in rhythm) - 15 Pull-Ups: 22.5 seconds (1.5 sec per rep kipping) - 9 KB Snatches (70lb): 22.5 seconds (2.5 sec per rep at moderate load) - Transitions: 6 seconds total per round (2 sec between each movement) Fresh round time: ~66 seconds Fatigue Application by Round: - Round 1: 66 sec (1.0x multiplier) - Round 2: 73 sec (1.1x multiplier) - Round 3: 79 sec (1.2x multiplier) - Round 4: 86 sec (1.3x multiplier) - Round 5: 92 sec (1.4x multiplier) - Round 6: 99 sec (1.5x multiplier) Total: ~495 seconds (8:15) Set Breaking Considerations: - Pull-ups will break into smaller sets (5-3-3-2-2 pattern in later rounds) - Double unders may have trip-ups adding 5-10 seconds per round - KB snatches may require brief rests between arms - Additional rest time: +60-90 seconds total Adjusted elite time: ~570 seconds (9:30) Cross-referencing with anchors: This workout is most similar to Helen (3 rounds: 400m run, 21 KB swings, 12 pull-ups) which has L10 at 450-510 seconds. However, this workout has 6 rounds vs 3, double the pull-ups per round (15 vs 12), and adds double unders. The 2x volume and higher skill requirement justifies a proportional increase. Helen L10 of 480 seconds scaled up by ~20% for additional volume and complexity gives us ~575 seconds, confirming our calculation. Final targets: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00)

Modality Profile

Double-Under and Pull-Up are gymnastics movements (bodyweight coordination and strength), while Kettlebell Snatch is a weightlifting movement with external load. With 2 gymnastics and 1 weightlifting movement, the breakdown is approximately 67% gymnastics and 33% weightlifting.