Workout Description

Why This Workout Is Medium

This workout combines moderate loads (53/35lb KB) with manageable volume across 5 rounds. The 14-minute time cap allows for steady pacing without extreme intensity demands. While the overhead lunges require stability and the 36 KB swings per round create some fatigue, the movements don't significantly interfere with each other. Most average CrossFitters can complete this as prescribed with appropriate rest between rounds, making it a solid medium-difficulty challenge.

Benchmark Times for The Single Kettlebell

• Elite: <7:30
• Advanced: 8:30-9:30
• Intermediate: 10:30-11:30
• Beginner: >17:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of 180 total kettlebell swings plus 120 lunges tests muscular endurance, particularly grip stamina and posterior chain endurance.
• Endurance (7/10): Five rounds with 14-minute time cap creates significant cardiovascular demand, especially with minimal rest between movements and continuous work output.
• Flexibility (6/10): Overhead lunges demand significant shoulder mobility and hip flexor flexibility, while lateral box hops require ankle and hip mobility.
• Power (6/10): Kettlebell swings are inherently explosive hip extension movements, while lateral box hops require reactive power and quick direction changes.
• Speed (5/10): Time cap creates urgency for steady pacing and efficient transitions, though not sprint-level cycling due to movement complexity.
• Strength (4/10): Moderate kettlebell loads (53/35lbs) and overhead positioning require decent strength but not maximal force production capabilities.

Movements

• Lateral Box Jump
• Kettlebell Swing
• Reverse Lunge

Benchmark Notes

This workout consists of 5 rounds of lateral box hops, unilateral overhead reverse lunges, and kettlebell swings. I'll analyze this by breaking down each movement and applying fatigue multipliers. Movement Analysis: - 12 Lateral Box Hops (20"/15"): ~1.5-2 sec per rep = 18-24 sec per round - 12 Reverse Lunges OH (Right): ~2-3 sec per rep = 24-36 sec per round - 12 Reverse Lunges OH (Left): ~2-3 sec per rep = 24-36 sec per round - 36 Kettlebell Swings (53/35): ~1.5-2 sec per rep = 54-72 sec per round Total per round (fresh): 120-168 seconds Fatigue Application: - Round 1: 120-168 sec (1.0x multiplier) - Round 2: 132-185 sec (1.1x multiplier) - Round 3: 144-202 sec (1.2x multiplier) - Round 4: 156-218 sec (1.3x multiplier) - Round 5: 180-252 sec (1.5x multiplier) Transition time between movements: ~3-5 sec per transition x 3 transitions x 5 rounds = 45-75 sec total Set breaking considerations: The overhead lunges will likely require brief rests mid-set due to shoulder fatigue, especially in later rounds. KB swings may be broken into 2-3 sets in final rounds. Total estimated times: - Elite (L10): 450-510 sec (7:30-8:30) - Advanced (L5): 630-690 sec (10:30-11:30) - Novice (L1): 900-1020 sec (15:00-17:00) This workout is most similar to Helen (3 rounds: 400m run, 21 KB swing 53/35, 12 pull-up) in terms of kettlebell swing volume and mixed movement pattern. Helen benchmarks: L10 450-510 sec, L5 630-690 sec, L1 900-1080 sec. Given this workout has 5 rounds vs 3, but shorter individual segments and no running, the times align well with Helen's benchmarks. Final targets: L10: 450 sec, L5: 690 sec, L1: 1020 sec

Modality Profile

2 of 3 movements are gymnastics (Lateral Box Hop, Reverse Lunge) and 1 is weightlifting (Kettlebell Swing). This gives approximately 67% gymnastics and 33% weightlifting.