Workout Description

Why This Workout Is Hard

This workout combines moderate-skill movements (double unders, single-arm KB C&J) with high volume over 5 rounds, creating significant fatigue accumulation. The unilateral KB work at 53/35 becomes challenging under fatigue, while 200 total double unders and 40 lateral burpee box jumps create substantial cardiorespiratory demand. The continuous nature with no built-in rest and movement interference (grip fatigue affecting double unders) pushes this into Hard territory for average athletes.

Benchmark Times for 35:00 - 55:00

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of repetitive movements across 5 rounds will heavily tax grip strength, shoulder endurance, and leg stamina throughout.
• Endurance (7/10): Five rounds of continuous work with double unders, KB movements, and burpee box jumps creates significant cardiovascular demand with minimal rest.
• Power (7/10): Double unders, explosive KB clean and jerk, and plyometric burpee box jumps all require significant power output and coordination.
• Flexibility (6/10): Single-arm KB clean and jerk demands good shoulder mobility, while lateral burpee box jumps require hip and ankle flexibility.
• Speed (6/10): Fast cycling between movements and maintaining pace across 5 rounds requires good transition speed and movement efficiency.
• Strength (4/10): Moderate kettlebell loads (53/35) and bodyweight movements require decent strength but not maximal force production capabilities.

Movements

• Double-Under
• Lateral Burpee Box Jump
• Kettlebell Clean and Jerk

Benchmark Notes

This workout consists of 5 rounds with 200 double unders total, 100 single-arm KB clean & jerks (50 each arm), and 40 lateral burpee box jumps. I'll analyze each movement and apply fatigue multipliers. Movement breakdown per round: - 40 double unders: 20 seconds fresh (0.5 sec/rep) - 10 left KB C&J (53/35): 30 seconds fresh (3 sec/rep for single-arm) - 4 lateral burpee box jumps: 20 seconds fresh (5 sec/rep) - 20 double unders: 10 seconds fresh - 10 right KB C&J: 30 seconds fresh - 4 lateral burpee box jumps: 20 seconds fresh - Transitions: ~10 seconds per round Round 1 (fresh): 140 seconds Round 2 (1.1x fatigue): 154 seconds Round 3 (1.2x fatigue): 168 seconds Round 4 (1.3x fatigue): 182 seconds Round 5 (1.5x fatigue): 210 seconds Total base time: ~854 seconds (14:14) This workout combines high-skill movements (double unders) with strength endurance (KB C&J) and metabolic demand (burpee box jumps). The single-arm KB work is particularly taxing and will cause significant grip fatigue. The lateral burpee box jumps add complexity and slow the pace considerably. Comparing to similar benchmarks: This is longer than Helen (3 rounds, 7:30-9:30 for L10) due to 5 rounds and more complex movements. It's similar in structure to Kelly but with more technical demands. The high volume of double unders (200 total) is comparable to Annie (150 total) but spread across strength movements. Adjusting for the technical complexity and grip-intensive nature, I'm scaling up from a Helen-like base. Elite athletes should complete this in 12-14 minutes, intermediate in 18-22 minutes, and beginners in 28-32 minutes. Final targets - L10: 12:00, L5: 20:00, L1: 30:00

Modality Profile

Double-Under and Lateral Burpee Box Jump are gymnastics movements (bodyweight coordination and bodyweight explosive movements), while Kettlebell Clean And Jerk is a weightlifting movement with external load. With 2 out of 3 movements being gymnastics, the breakdown is approximately 67% G and 33% W.