Workout Description

Why This Workout Is Hard

This workout combines significant volume (150 total reps per movement) with continuous work across 5 rounds. The 2-pood kettlebell swings (70/53lbs) are moderately heavy, and the pull-ups will create severe grip fatigue that compounds with each round. The 800m rows provide minimal recovery while pre-fatiguing the posterior chain. Most athletes will need to break movements into small sets by round 3-4, extending time domain to 25-35 minutes of sustained effort.

Benchmark Times for Eva (rowing)

• Elite: <15:00
• Advanced: 17:00-19:00
• Intermediate: 21:00-23:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of kettlebell swings and pull-ups across five rounds will severely test upper body and posterior chain muscular endurance capabilities.
• Endurance (8/10): Five rounds of 800m rowing creates significant cardiovascular demand, requiring sustained aerobic output over approximately 20-25 minutes of continuous work.
• Power (6/10): Kettlebell swings are inherently explosive hip extension movements, while rowing and pull-ups require some power output for efficient cycling.
• Speed (5/10): Success depends on maintaining consistent pace across all movements and minimizing transition times between rowing, swings, and pull-ups over five rounds.
• Strength (4/10): 2 pood kettlebell swings and pull-ups require moderate strength, but the high volume shifts focus from maximal strength to strength endurance.
• Flexibility (3/10): Rowing requires hip hinge mobility, kettlebell swings demand hip extension, and pull-ups need shoulder mobility for full range of motion.

Movements

• Row
• Kettlebell Swing
• Pull-Up

Benchmark Notes

This workout is very similar to Helen (3 rounds: 400m run, 21 KB swing 53/35, 12 pull-ups) but with 5 rounds instead of 3, 800m rows instead of 400m runs, heavier KB (70/53 vs 53/35), and more pull-ups (30 vs 12). Using Helen as the primary anchor: L10 450-510 sec, L5 630-690 sec, L1 900-1080 sec. Movement breakdown per round: 800m row takes 180-240 sec (vs 400m run at 90-120 sec), 30 KB swings at 2 pood (70lb) take 45-75 sec (vs 21 swings at 53lb taking 32-50 sec), 30 pull-ups take 30-60 sec (vs 12 pull-ups at 12-24 sec). Fresh round estimate: 255-375 sec vs Helen's 134-194 sec per round. With 5 rounds vs 3, and accounting for fatigue multipliers (rounds 1-2 at 1.0x, rounds 3-4 at 1.15x, round 5 at 1.25x), plus transitions (5-10 sec between movements), total time scales to approximately 2.0x Helen's times. This gives: L10 900-1020 sec, L5 1260-1380 sec, L1 1800-2100 sec. The workout is significantly more demanding due to longer distance, heavier load, higher volume, and additional rounds. Final targets: L10 900-1020 sec, L5 1260-1380 sec, L1 1800-2100 sec.

Modality Profile

Three movements across all modalities: Row (monostructural cardio), Kettlebell Swing (external load), Pull-Up (bodyweight gymnastics). Equal distribution with slight weighting to weightlifting.