Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy kettlebell weight with high volume (100 total swings) and challenging upper body movements in a continuous format. The 70/53lb KB creates significant posterior chain and grip fatigue, which directly compromises the 50 ring dips. The DB floor press, while lighter, comes after substantial accumulated fatigue. The 15-minute cap adds time pressure. Most average athletes will need to break movements into small sets and may scale the ring dips.

Benchmark Times for PUPPET MASTER II

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume upper body work (100 ring dips, 50 floor press) combined with 100 KB swings tests muscular endurance extensively.
• Endurance (7/10): A 15-minute time cap with 200 total reps creates significant cardiovascular demand, especially with minimal rest between movements.
• Strength (6/10): Moderate loads on KB swings (70/53) and DB floor press (50/35) require solid strength base, especially under fatigue.
• Speed (6/10): Time domain and movement transitions require steady pacing and efficient cycling to beat the 15-minute cap.
• Power (5/10): KB swings are inherently explosive hip extension movements, though ring dips and floor press are more strength-endurance focused.
• Flexibility (4/10): Ring dips demand good shoulder mobility and thoracic extension; KB swings require hip hinge flexibility and overhead reach.

Movements

• Kettlebell Swing
• Ring Dip
• Floor Press

Benchmark Notes

This workout consists of 200 total reps across 4 movements: 100 KB swings (70/53), 50 ring dips, and 50 DB floor press (50/35). I'll analyze this as a chipper-style workout with a 15-minute cap. Movement breakdown: - KB Swings (70/53): At moderate load, expect 1.5-2 sec per rep fresh. 100 total reps. - Ring Dips: More challenging than regular dips, expect 2-3 sec per rep fresh. 50 total reps. - DB Floor Press (50/35): Moderate load, expect 2-2.5 sec per rep fresh. 50 total reps. Fresh time estimates: - 100 KB Swings: 150-200 sec - 50 Ring Dips: 100-150 sec - 50 DB Floor Press: 100-125 sec - Base total: 350-475 sec Fatigue and set breaking considerations: - KB swings will be broken into sets of 15-25, with 5-10 sec rest between sets - Ring dips will be heavily broken (sets of 3-8), with 8-15 sec rest between sets - DB floor press allows some recovery but will still be broken into sets of 8-15 - Transitions between movements: 5-15 sec each Applying fatigue multipliers: - First 50 KB swings: 1.0x = 75-100 sec - Ring dips (fatigued): 1.3x = 130-195 sec - Second 50 KB swings (heavily fatigued): 1.4x = 105-140 sec - DB floor press (final movement): 1.2x = 120-150 sec - Transitions: 15-45 sec total Total estimated range: 445-630 sec (7:25-10:30) This workout is similar to Elizabeth (21-15-9 squat clean 135/95 + ring dip) but with higher volume and different loading. Elizabeth anchors: L10: 160-200 sec, L5: 360-420 sec, L1: 540-720 sec. However, this workout has 2.5x the ring dips and adds KB swings + DB press, making it significantly longer. Adjusting for the higher volume and chipper format, I estimate: - L10 (Elite): 360-390 sec (6:00-6:30) - L5 (Average): 540-600 sec (9:00-10:00) - L1 (Beginner): 780-900 sec (13:00-15:00, hitting time cap) Final benchmarks: L10: 360 sec, L5: 600 sec, L1: 900 sec

Modality Profile

Ring Dip is gymnastics (bodyweight), while Kettlebell Swing and Floor Press are weightlifting (external load). With 1 gymnastics and 2 weightlifting movements, the breakdown is 33% G and 67% W.