Workout Description

Why This Workout Is Medium

This interval-style workout provides adequate rest between movements and rounds, preventing severe fatigue accumulation. The 53/35lb kettlebell is moderate for average athletes, and movements are fundamental skills. While the 8 rounds create volume, the structured rest periods (10-40 seconds) allow recovery. The limiting factor will be muscular endurance rather than cardiovascular distress, making it challenging but manageable for most CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume kettlebell swings and jumping lunges with short rest periods will heavily tax muscular endurance, especially posterior chain and legs.
• Endurance (8/10): Eight rounds of 20-second intervals with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Power (7/10): Kettlebell swings are explosive hip extension movements, and jumping lunges require rapid force production, making power a significant component.
• Speed (6/10): 20-second max effort intervals demand rapid movement cycling and quick transitions between exercises to maximize reps within time constraints.
• Strength (4/10): Moderate kettlebell load (53/35) provides some strength demand, but the high-rep nature shifts focus toward strength endurance rather than maximal force.
• Flexibility (3/10): KB swings require hip hinge mobility, jumping lunges demand ankle and hip flexibility, and plank pull-throughs need shoulder range of motion.

Movements

• Kettlebell Swing
• Plank Pull-Through
• Jumping Lunge
• Plank

Benchmark Notes

This is an 8-round interval workout with 20 seconds work, 10 seconds rest pattern, totaling 6 minutes and 40 seconds. Each round consists of: KB Swings (20s), Jumping Lunges (20s), KB Pull Through with Plank (20s), then 40s rest. Movement analysis: KB Swings at 53/35 lbs can be performed at 1.5-2 sec per rep when fresh, allowing 10-13 reps per 20s interval for elite athletes. Jumping Lunges are faster at 1-1.5 sec per rep, allowing 13-20 reps per interval. KB Pull Through with Plank is slower due to the plank component, approximately 2-3 sec per rep, allowing 7-10 reps per interval. Fatigue considerations: The 40-second rest between rounds helps maintain output, but grip fatigue from kettlebell work will accumulate. By rounds 6-8, expect 10-15% decline in KB movements and 5-10% decline in jumping lunges. Total rep calculation per round for elite: Round 1-2: ~32 reps, Round 3-4: ~30 reps, Round 5-6: ~28 reps, Round 7-8: ~26 reps. Elite total: ~232 reps. This doesn't match any specific benchmark anchor, but the interval format and moderate loading suggests a rep range from 160 (novice) to 480 (elite). The 40-second rest periods prevent complete failure, making this more sustainable than continuous work. Final targets: L10: 480 reps, L5: 320 reps, L1: 160 reps.

Modality Profile

4 movements total: Jumping Lunge and Plank are bodyweight Gymnastics movements (2), while Kettlebell Swing and Kettlebell Pull Through are external load Weightlifting movements (2). This creates a 50/50 split between G and W modalities.