Workout Description

Why This Workout Is Hard

The 3-minute time cap creates intense pressure to move fast through 40 total reps with no built-in rest. KB clean and jerks demand technical skill under fatigue, while unilateral work (20 reps each arm) creates significant grip and shoulder demands. The combination of moderate volume, technical movements, and aggressive time constraint forces most athletes into redline territory with minimal recovery between rounds.

Benchmark Times for Stay Calm, You Probably Will Be Fine

• Elite: <2:25
• Advanced: 2:35-2:45
• Intermediate: 2:55-3:05
• Beginner: >4:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep unilateral KB work and burpees across multiple rounds will heavily tax muscular endurance, especially grip and posterior chain stamina.
• Speed (8/10): Three-minute cap per round creates intense time pressure, demanding rapid transitions and high cycling speed to complete all movements.
• Endurance (7/10): Four 3-minute rounds with bike calories and continuous movement creates significant cardiovascular demand, though capped duration limits pure aerobic stress.
• Power (6/10): KB clean and jerks are explosive movements, and burpees require power output, though fatigue will diminish power as rounds progress.
• Strength (4/10): Kettlebell clean and jerks require moderate strength, but emphasis is on repetition rather than maximal load capacity.
• Flexibility (3/10): KB clean and jerk demands shoulder and hip mobility, while burpees require basic range of motion through multiple planes.

Movements

• Air Bike
• Burpee
• Kettlebell Clean and Jerk

Benchmark Notes

This workout is 4 rounds for time with a 3-minute cap per round, scored as the slowest round. Each round contains: 10 Cal Bike + 10 KB Clean & Jerk Right + 10 KB Clean & Jerk Left + 10 Burpees. Movement breakdown per round: 10 Cal Bike takes 12-20 sec for elite, 20-35 sec for recreational. KB Clean & Jerk (assuming 53/35 lb) takes 2-3 sec per rep when fresh, so 20 total reps = 40-60 sec for elite, 60-90 sec for recreational. 10 Burpees take 30-40 sec for elite, 50-70 sec for recreational. Fresh round total: 82-120 sec elite, 130-195 sec recreational. However, this is scored as slowest round, meaning athletes will accumulate fatigue. By round 4, expect 1.3-1.5x fatigue multiplier. Elite athletes should complete their slowest round in 145-155 sec, while recreational athletes may approach the 3-minute cap (180 sec) or exceed it. The 3-minute cap creates a natural ceiling, with many athletes hitting time caps on later rounds. No direct anchor match, but this resembles a short interval workout with mixed modalities. Final targets - L10: 145 sec, L5: 185 sec, L1: 240 sec (accounting for multiple time caps).

Modality Profile

Three movements across all modalities: Bike (monostructural cardio), Kettlebell Clean And Jerk (weightlifting with external load), and Burpee (gymnastics bodyweight movement). Equal distribution with slight weighting to W.