Workout Description

Why This Workout Is Medium

This workout combines moderate-weight kettlebell swings with bodyweight push-ups in a descending ladder format. The 70/53lb KB weight is manageable for most CrossFitters, and hand-release push-ups, while more demanding than regular push-ups, remain accessible. The descending rep scheme (84 total reps each) provides natural recovery as rounds get shorter. Both movements complement each other well without significant interference, creating a solid conditioning challenge that most average athletes can complete as prescribed in 8-12 minutes.

Benchmark Times for Just Get Into The Swing of Things

• Elite: <4:00
• Advanced: 4:40-5:20
• Intermediate: 6:00-7:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total volume of 84 reps per movement tests muscular endurance, particularly grip stamina from kettlebell swings and pushing stamina.
• Endurance (7/10): The descending ladder format with minimal rest creates significant cardiovascular demand, requiring sustained aerobic output throughout the workout.
• Power (6/10): Kettlebell swings are inherently explosive hip extension movements, creating moderate power demands throughout the descending ladder format.
• Speed (6/10): Fast transitions between movements and maintaining high cycling speed on both exercises is crucial for optimal workout performance.
• Strength (4/10): Moderate kettlebell weight and bodyweight push-ups provide some strength demand but not maximal force production requirements.
• Flexibility (3/10): Kettlebell swings require hip hinge mobility and shoulder flexibility, while hand release push-ups demand basic shoulder and thoracic mobility.

Movements

• Kettlebell Swing
• Hand Release Push-Up

Benchmark Notes

This workout follows a descending ladder format (21-18-15-12-9-6-3) totaling 84 reps each of kettlebell swings at 70/53 lbs and hand release push-ups. I'll analyze this by comparing to similar benchmark patterns and calculating movement-by-movement times. Movement Analysis: - Kettlebell Swings (70/53): At moderate load, approximately 1.5-2 sec per rep when fresh - Hand Release Push-ups: Slower than regular push-ups due to full release, approximately 2-3 sec per rep when fresh Round-by-Round Breakdown: Round 1 (21 reps each): KBS 32-42 sec, HRPU 42-63 sec, transition 5 sec = 79-110 sec Round 2 (18 reps each): KBS 29-38 sec, HRPU 38-57 sec, transition 5 sec = 72-100 sec Round 3 (15 reps each): KBS 25-33 sec, HRPU 33-49 sec, transition 5 sec = 63-87 sec Round 4 (12 reps each): KBS 21-27 sec, HRPU 27-40 sec, transition 5 sec = 53-72 sec Round 5 (9 reps each): KBS 16-21 sec, HRPU 21-31 sec, transition 5 sec = 42-57 sec Round 6 (6 reps each): KBS 11-14 sec, HRPU 14-21 sec, transition 5 sec = 30-40 sec Round 7 (3 reps each): KBS 6-8 sec, HRPU 8-12 sec, transition 3 sec = 17-23 sec Fatigue Multipliers Applied: - Rounds 1-2: 1.0x baseline - Rounds 3-4: 1.15x (grip fatigue from KBS affecting HRPU) - Rounds 5-7: 1.25x (cumulative shoulder and grip fatigue) Total Time Estimates: - Elite (L10): 240-280 sec (4:00-4:40) - Advanced (L5): 420 sec (7:00) - Recreational (L1): 720 sec (12:00) This workout is similar to descending ladder patterns but with moderate loading. The combination of grip-intensive kettlebell work followed immediately by upper body pressing creates significant interference. Compared to Fran's 21-15-9 pattern, this has more total volume (84 vs 45 reps per movement) and an extended ladder, justifying longer times than Fran's 2-6 minute range. Final targets: L10: 240-280 sec, L5: 420 sec, L1: 720 sec

Modality Profile

Two movements: Hand-Release Push-Up is bodyweight gymnastics, Kettlebell Swing uses external load making it weightlifting. Equal split between G and W.