Workout Description

Why This Workout Is Very Hard

This workout combines 20 rounds of continuous work with no built-in rest, creating extreme fatigue accumulation. The kettlebell swings will pre-fatigue grip and posterior chain before pull-ups, while ring dips demand fresh shoulders that won't exist after 100+ pull-ups. The 4k row afterward becomes a brutal test of mental fortitude on already exhausted legs and lungs. The sheer volume (100 swings, 100 pull-ups, 100 dips, plus 4k row) under time pressure makes this accessible only to experienced athletes.

Benchmark Times for WOD

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-12:00
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): A 20-minute high-intensity circuit followed by a 4k row creates massive cardiovascular demand, testing aerobic capacity throughout the entire session.
• Stamina (8/10): High volume of pulling movements (pull-ups and ring dips) combined with kettlebell swings will severely test upper body muscular endurance.
• Speed (7/10): Fast cycling between three movements for 20 rounds demands quick transitions and maintaining pace under fatigue.
• Power (6/10): Kettlebell swings are explosive hip extension movements, though the high rep format reduces pure power output over time.
• Strength (4/10): Moderate kettlebell load and bodyweight movements require decent strength but not maximal force production capabilities.
• Flexibility (3/10): Ring dips demand good shoulder mobility, while kettlebell swings require hip hinge flexibility and overhead positioning.

Movements

• Kettlebell Swing
• Pull-Up
• Ring Dip
• Row

Benchmark Notes

This workout consists of two distinct parts: Part A (20 rounds of KB swings, pull-ups, ring dips) and Part B (4K row), both with a 20-minute time cap. Since no scoring method was provided, this is scored as time to completion. Part A Analysis (20 rounds: 5 KB swings 70/53 + 5 pull-ups + 5 ring dips): - Total volume: 100 KB swings, 100 pull-ups, 100 ring dips - KB swings (70/53): 1.5-2 sec per rep fresh, but heavier than typical 53/35 - Pull-ups: 1-2 sec per rep fresh - Ring dips: 2-3 sec per rep fresh (more challenging than push-ups) Round-by-round breakdown with fatigue: - Rounds 1-5: ~25 sec per round (KB: 8 sec, Pull-ups: 6 sec, Ring dips: 11 sec) - Rounds 6-10: ~30 sec per round (fatigue multiplier 1.2x) - Rounds 11-15: ~35 sec per round (fatigue multiplier 1.4x, set breaking) - Rounds 16-20: ~40 sec per round (fatigue multiplier 1.6x, frequent breaks) Part A total: Elite ~10-12 min, Average ~15-18 min, Novice ~20+ min (time cap) Part B Analysis (4K row): - This is a long row requiring pacing strategy - Fresh 4K row times: Elite ~13-14 min, Average ~16-18 min, Novice ~20+ min - After Part A fatigue: Add 10-15% to times - Post-fatigue 4K: Elite ~15-16 min, Average ~18-20 min, Novice ~22+ min Combined workout analysis: - Many athletes will hit the 20-minute time cap on Part A - Only elite athletes will complete both parts within reasonable time - This resembles a combination of high-volume gymnastics work (similar to Angie's pull-up/ring dip volume) plus endurance rowing Using Angie (100 pull-ups + 100 push-ups + 100 sit-ups + 100 air squats) as anchor: L10: 900-1080 sec, L5: 1320-1500 sec, L1: 1980-2400 sec. However, this workout is significantly harder due to: 1) Ring dips vs push-ups (+30% difficulty), 2) Heavy KB swings vs air squats (+20% difficulty), 3) Additional 4K row (+15-20 min), 4) Round-based format creating more transitions. Adjusting from Angie anchor with +40-50% time penalty for increased difficulty and additional rowing component. Final targets: L10: 420 sec (7:00), L5: 720 sec (12:00), L1: 1200 sec (20:00)

Modality Profile

4 movements: Pull-Up and Ring Dip are Gymnastics (50%), Row is Monostructural (25%), Kettlebell Swing is Weightlifting (25%)