Workout Description

Why This Workout Is Hard

This workout combines high-volume pull-ups (84 total) with heavy single-arm kettlebell work in a continuous format. The alternating pattern creates no meaningful recovery, leading to severe grip fatigue accumulation. Single-arm KB jerks at 70/53lbs demand significant unilateral strength and stability. Most athletes will hit failure on pull-ups mid-workout and struggle with the heavy KB loading under fatigue, requiring scaling of weight or movements.

Benchmark Times for JUMPIN JACKS

• 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 pull-ups and kettlebell jerks will severely test upper body muscular endurance, especially grip and shoulder stamina.
• Endurance (7/10): The 21-15-9 format with 132 total reps creates significant cardiovascular demand, requiring sustained aerobic output throughout the workout.
• Strength (6/10): 70/53lb kettlebell jerks require moderate strength, while pull-ups demand relative strength throughout high volume.
• Speed (6/10): For-time format demands quick transitions between movements and efficient cycling to minimize total workout duration.
• Power (5/10): Kettlebell push jerks are explosive movements requiring hip drive and overhead power, balanced with grinding pull-ups.
• Flexibility (4/10): Pull-ups require shoulder mobility, kettlebell jerks demand overhead flexibility and thoracic extension for proper positioning.

Movements

• Push Jerk
• Pull-Up

Benchmark Notes

This workout follows a 21-15-9 rep scheme with pull-ups and kettlebell push jerks, totaling 132 pull-ups and 132 KB push jerks. I'll use Fran as the primary anchor since it shares the exact 21-15-9 structure with pull-ups, then adjust for the KB push jerks vs thrusters difference. Movement Analysis: - Pull-ups: 132 total reps across 6 sets (21-21-15-15-9-9) - KB Push Jerks: 132 total reps, alternating single-arm and both-arm work at 70/53 lbs Fran Anchor Reference (21-15-9 Thruster 95/65 + Pull-Up): - L10: 120-140 sec, L5: 320-360 sec, L1: 540-660 sec Key Differences from Fran: 1. Double the pull-up volume (132 vs 66 reps) 2. KB push jerks vs thrusters - similar overhead pressing but different mechanics 3. Single-arm KB work adds complexity and potential imbalances 4. Higher total volume (264 vs 111 total reps) Round-by-Round Breakdown: Round 1 (21+21): Pull-ups fresh ~42 sec, KB jerks ~50 sec, transitions ~8 sec = 100 sec Round 2 (21+21): Pull-ups fatigued ~55 sec, KB jerks ~60 sec, transitions ~10 sec = 125 sec Round 3 (15+15): Pull-ups very fatigued ~45 sec, KB jerks ~50 sec, transitions ~8 sec = 103 sec Round 4 (15+15): Pull-ups breaking down ~55 sec, KB jerks ~60 sec, transitions ~10 sec = 125 sec Round 5 (9+9): Pull-ups singles ~35 sec, KB jerks ~40 sec, transitions ~8 sec = 83 sec Round 6 (9+9): Final push ~40 sec, KB jerks ~45 sec, transitions ~8 sec = 93 sec Elite total: ~630 sec (10:30) This represents approximately 4.5x Fran time due to doubled volume and complexity. Applying fatigue multipliers and set breaking patterns for high pull-up volume, with KB push jerks requiring more setup time than thrusters. The single-arm work creates additional complexity and potential strength imbalances that slow the workout. Final targets - L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00)

Modality Profile

Pull-Up is a bodyweight gymnastics movement (50%), Kettlebell Push Jerk is a weighted external load movement (50%). No monostructural cardio movements present.