Workout Description

Why This Workout Is Hard

This workout combines moderate loads with high volume across 10 rounds, creating significant cumulative fatigue. The single-leg lateral jumps demand unilateral stability and power, while DB thrusters hit shoulders already taxed by burpees. Double-unders under fatigue become increasingly difficult, and KB swings compound posterior chain fatigue. The continuous nature with no built-in rest and movement interference between upper body elements makes this challenging for average athletes.

Benchmark Times for BIRD BOX

• Elite: <15:00
• Advanced: 17:00-19:00
• Intermediate: 21:00-23:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume across multiple muscle groups - 50 burpees, 100 thrusters, 300 double unders, 200 KB swings tests muscular endurance extensively.
• Endurance (8/10): Ten rounds of continuous mixed-modal work with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout.
• Power (7/10): Single leg lateral jumps, explosive thruster drives, kettlebell swings, and double unders all demand significant power output.
• Speed (6/10): Ten rounds format requires efficient transitions and consistent cycling speed to maintain intensity throughout the workout.
• Strength (4/10): Moderate loads with 50/35lb thrusters, 53/35lb kettlebell swings, and bodyweight movements require decent strength but not maximal.
• Flexibility (3/10): Thrusters demand overhead mobility, single leg jumps require hip flexibility, burpees need basic range of motion.

Movements

• Thruster
• Kettlebell Swing
• Single-Leg Lateral Jump
• Burpee
• Double-Under

Benchmark Notes

This is a high-volume, multi-modal workout with 10 rounds of 6 different movements totaling 200 reps per movement type. Breaking down by movement: Single leg lateral jumps (10 per round, 100 total) - these are explosive plyometric movements requiring 2-3 seconds per rep when fresh, but will degrade significantly due to unilateral loading and fatigue. Burpees (5 per round, 50 total) - standard 3-4 seconds per rep fresh. DB Thrusters at 50/35 lbs (5 per round, 50 total) - heavier than typical Fran weight, expect 3-4 seconds per rep. Double unders (30 per round, 300 total) - high volume will cause frequent trip-ups, estimate 0.7-1.0 seconds per rep including resets. KB swings at 53/35 lbs (20 per round, 200 total) - standard weight, 1.5-2 seconds per rep. Applying round-based fatigue: Rounds 1-2 at baseline, rounds 3-4 at 1.1x, rounds 5-6 at 1.2x, rounds 7-8 at 1.4x, rounds 9-10 at 1.6x. Total movement time estimates: lateral jumps 180-300 sec, burpees 150-200 sec, thrusters 150-200 sec, double unders 210-300 sec, KB swings 300-400 sec. Adding transitions (5-8 sec between movements, 6 transitions per round) adds 300-480 sec total. This gives a raw estimate of 1290-1880 seconds. The closest anchor is Helen (3 rounds with KB swings and running), but this workout has much higher volume with 10 rounds and more complex movement patterns. Scaling from Helen's L10 of 450-510 sec for 3 rounds, this 10-round workout should take roughly 2.2-2.5x longer due to volume and complexity, putting L10 around 900-1050 seconds. Final targets: L10: 900 sec (15:00), L5: 1380 sec (23:00), L1: 2100 sec (35:00).

Modality Profile

3 Gymnastics movements (Single Leg Lateral Jump, Burpee, Double-Under) and 2 Weightlifting movements (Thruster, Kettlebell Swing). 3/5 = 60% G, 2/5 = 40% W.