Workout Description

Why This Workout Is Medium

This workout combines two fundamental movements in a classic descending ladder format. Kettlebell swings (assuming standard 53/35) are manageable for most athletes, and burpees, while taxing, are bodyweight only. The 21-15-9 structure allows natural rest breaks between rounds as intensity drops. Total volume is moderate (45 reps each), and the movements don't significantly interfere with each other. Most average CrossFitters can complete this as prescribed in 8-12 minutes with appropriate pacing.

Benchmark Times for Day 24 - PART B

• Elite: <3:45
• Advanced: 4:15-4:45
• Intermediate: 5:30-6:30
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Kettlebell swings and burpees in this volume will heavily tax posterior chain and full-body muscular endurance, especially grip stamina.
• Endurance (7/10): The 21-15-9 format with high-intensity movements creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the descending rep scheme.
• Speed (7/10): Fast transitions between movements and quick cycling of reps are crucial for optimal time in this sprint-style workout format.
• Power (6/10): Kettlebell swings are inherently explosive hip extension movements, while burpees require some power for the jump component.
• Strength (4/10): Moderate strength demand from kettlebell swings and bodyweight burpees, but not maximal loading that would define pure strength work.
• Flexibility (3/10): Hip hinge for swings and full range burpee movement require decent mobility but nothing extreme or limiting.

Movements

• Kettlebell Swing
• Burpee

Benchmark Notes

This workout is a 21-15-9 format with kettlebell swings and burpees, totaling 45 reps of each movement. I'll analyze this by comparing to the Fran anchor (21-15-9 Thruster + Pull-Up) and adjusting for the different movements. Movement Analysis: - Kettlebell Swings (assuming 53/35): 1.5-2 sec per rep when fresh - Burpees: 3-4 sec per rep when fresh Round-by-round breakdown: Round 1 (21 reps each): - KBS: 21 × 1.5 sec = 32 sec - Burpees: 21 × 3.5 sec = 74 sec - Transition: 3 sec - Subtotal: 109 sec Round 2 (15 reps each, with fatigue): - KBS: 15 × 1.7 sec = 26 sec (fatigue factor 1.1x) - Burpees: 15 × 4 sec = 60 sec (fatigue factor 1.15x) - Transition: 3 sec - Subtotal: 89 sec Round 3 (9 reps each, with significant fatigue): - KBS: 9 × 1.8 sec = 16 sec (fatigue factor 1.2x) - Burpees: 9 × 4.5 sec = 41 sec (fatigue factor 1.3x) - Subtotal: 57 sec Total for elite athlete: 109 + 89 + 57 = 255 sec (4:15) Comparing to Fran anchor (21-15-9 Thruster 95/65 + Pull-Up): - Fran L10: 120-140 sec - This workout is significantly longer due to burpees being much slower than pull-ups - Burpees are roughly 3-4x slower than pull-ups, and KBS are similar speed to thrusters - Expected time should be roughly 1.8-2x Fran times Adjusting Fran anchors by 1.9x factor: - L10: 225-255 sec (3:45-4:15) - L5: 600-720 sec (10:00-12:00) - L1: 1020-1260 sec (17:00-21:00) Final benchmarks recap: - L10 (Elite): 225 sec (3:45) - L5 (Average): 390 sec (6:30) - L1 (Beginner): 720 sec (12:00)

Modality Profile

Two movements: Burpee (Gymnastics - bodyweight movement) and Kettlebell Swing (Weightlifting - external load movement). Equal split between G and W modalities.