Workout Description

Why This Workout Is Medium

This workout features moderate volume with bodyweight movements and light kettlebell work spread across 35 minutes. The chipper format allows natural pacing breaks between exercises, and running provides active recovery. While the total volume is substantial (160 air squats, 120 sit-ups, 100 KB swings, 30 burpees, 1.8 miles running), the movements don't significantly interfere with each other and most athletes can complete as prescribed within the time cap.

Benchmark Times for WOD

• Elite: <19:00
• Advanced: 21:00-23:00
• Intermediate: 25:00-27:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Multiple running segments totaling 2.3km combined with continuous bodyweight movements creates significant cardiovascular demand over 35 minutes.
• Stamina (8/10): High volume bodyweight movements (160 air squats, 120 situps, 30 burpees) plus 100 kettlebell swings tests muscular endurance across multiple muscle groups.
• Speed (6/10): For-time format with running segments demands consistent pacing and efficient transitions to complete within the 35-minute time cap.
• Strength (4/10): Moderate kettlebell load (20/16kg) and bodyweight movements require strength endurance rather than maximal force production.
• Flexibility (3/10): Standard range of motion for air squats, situps, burpees, and kettlebell swings with basic hip and shoulder mobility requirements.
• Power (3/10): Kettlebell swings and burpees provide some explosive hip extension, but overall emphasis is on sustained output rather than power.

Movements

• Air Squat
• Burpee
• Sit-Up
• Run
• Russian Kettlebell Swing

Benchmark Notes

This workout is a chipper-style 'For Time' workout with bodyweight movements and running. I'll analyze it by breaking down each movement segment with fatigue considerations. Movement Analysis: - 80 Air Squats: 80-120 sec fresh - 700m Run: 210-315 sec (3:30-5:15 range, with 4:30 cap mentioned) - 60 Sit-ups: 60-90 sec - 50 RKBS 20/16kg: 75-100 sec - 400m Run: 90-150 sec (with 2:30 cap mentioned) - 30 Burpees: 90-120 sec - 400m Run: 90-150 sec - 50 RKBS: 75-100 sec (fatigued from earlier) - 60 Sit-ups: 60-90 sec (fatigued) - 700m Run: 210-315 sec (heavily fatigued) - 80 Air Squats: 80-120 sec (heavily fatigued) Fatigue Multipliers Applied: - First third of workout: 1.0x baseline - Middle third: 1.1-1.2x (moderate fatigue) - Final third: 1.3-1.5x (significant fatigue, especially legs from running) Transition Times: ~5-10 sec between movements (8 transitions total = 40-80 sec) This workout is most similar to Helen (3 rounds: 400m run, 21 KB swings, 12 pull-ups) but significantly longer with more total volume. Helen benchmarks: L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec. Given the much higher volume (nearly 3x the movements plus longer runs), I'm scaling Helen upward by approximately 2.2-2.5x: - Elite athletes (L10): 1140 sec (19:00) - Average CrossFitters (L5): 1620 sec (27:00) - Beginners (L1): 2100 sec (35:00 - at time cap) The 35-minute time cap serves as a natural L1 boundary, which aligns well with the scaled Helen projection. Final targets: L10: 19:00, L5: 27:00, L1: 35:00

Modality Profile

5 movements total: Air Squat (G), Run (M), Sit-Up (G), Russian Kettlebell Swing (W), Burpee (G). 3 Gymnastics movements (60%), 1 Monostructural (20%), 1 Weightlifting (20%).