Workout Description

Why This Workout Is Hard

This workout combines moderate loads with high volume across 10 rounds, creating significant cumulative fatigue. The single-leg lateral jumps demand unilateral stability while fatigued, 50/35lb thrusters become challenging after burpees, and 200 total double-unders test coordination under fatigue. The continuous nature with no built-in rest, plus movement interference (legs from jumps affecting thrusters, grip fatigue accumulating), pushes this beyond medium difficulty for the average athlete.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume across multiple muscle groups - 50 burpees, 100 thrusters, 300 double unders, 200 KB swings tests muscular endurance extensively.
• Endurance (8/10): Ten rounds of continuous mixed-modal work with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout.
• Power (7/10): Single-leg lateral jumps, explosive thruster drives, kettlebell swings, and double unders all demand significant power output repeatedly.
• Speed (6/10): Fast cycling through six different movements across ten rounds requires quick transitions and sustained pace to minimize time.
• Strength (4/10): Moderate loads with 50/35lb thrusters, 53/35lb kettlebell swings, and single-leg jumping provide strength component but not maximal.
• Flexibility (3/10): Thruster overhead position, single-leg lateral jumps, and kettlebell swings require moderate mobility and range of motion.

Movements

• Thruster
• Kettlebell Swing
• Burpee
• Double-Under

Benchmark Notes

This is a 10-round chipper with 550 total reps per round (5+5+5+5+30+20), totaling 5,500 reps if completed. Movement breakdown per round: Single leg lateral jumps (10 total) at 1.5 sec each = 15 sec, Burpees (5) at 4 sec each = 20 sec, DB Thrusters (5 at 50/35) at 3 sec each = 15 sec, Double Unders (30) at 0.5 sec each = 15 sec, KB Swings (20 at 53/35) at 2 sec each = 40 sec. Fresh round time: ~105 seconds. With fatigue multipliers: Rounds 1-2 (1.0x), 3-4 (1.15x), 5-6 (1.25x), 7-8 (1.4x), 9-10 (1.7x). Adding transitions (5 sec between movements) and set breaks, total workout time ranges from 18-35 minutes. Since this is scored as 'Reps', athletes complete as many reps as possible rather than going for time. Elite athletes (L10) would complete 8-9 full rounds (4,400-4,950 reps), intermediate (L5) would complete 6-7 rounds (3,300-3,850 reps), and beginners (L1) would complete 3-4 rounds (1,650-2,200 reps). The high volume and movement complexity create significant fatigue, limiting total rep completion. Final targets: L10: ~500 reps, L5: ~340 reps, L1: ~180 reps.

Modality Profile

3 Gymnastics movements (Single Leg Lateral Jump, Burpee, Double-Under) and 2 Weightlifting movements (Thruster, Kettlebell Swing). 3/5 = 60% G, 2/5 = 40% W.