Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy kettlebell swings (70/53) with handstand push-ups in a descending ladder format. The 105 total KB swings will create significant grip and posterior chain fatigue, while 45 HSPUs demand upper body strength and skill. The continuous format with no built-in rest means athletes face cumulative fatigue as grip strength deteriorates and shoulders fatigue from the volume of overhead pressing under metabolic stress.

Benchmark Times for TURKEY WASHING MACHINE

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume kettlebell swings (105 total) and handstand push-ups (45 total) will severely test upper body and posterior chain muscular endurance.
• Endurance (7/10): The descending ladder format with minimal rest between movements creates significant cardiovascular demand, especially as grip fatigue accumulates from kettlebell swings.
• Flexibility (7/10): Handstand push-ups require excellent shoulder mobility and thoracic extension, while kettlebell swings demand hip hinge flexibility and overhead positioning.
• Strength (6/10): 70/53lb kettlebell swings require moderate strength, while handstand push-ups demand significant relative strength for overhead pressing in inverted position.
• Power (6/10): Kettlebell swings are inherently explosive hip extension movements, though fatigue will diminish power output as workout progresses through rounds.
• Speed (5/10): Descending ladder allows for faster cycling in later rounds, but grip fatigue and HSPU difficulty will limit overall movement speed.

Movements

• Kettlebell Swing
• Handstand Push-Up

Benchmark Notes

This workout follows a descending ladder format (50-21-35-15-20-9) with kettlebell swings and handstand push-ups. Total volume: 120 kettlebell swings at 70/53 lbs and 45 handstand push-ups. I'll use Helen as the primary anchor since it contains 63 kettlebell swings at 53/35 lbs, then adjust for the heavier load and additional HSPU complexity. Movement breakdown: - Kettlebell Swings (70/53 lbs): Heavier than Helen's 53/35 lbs standard. Fresh state: ~1.5-2 sec per rep, but 70 lbs adds ~15% time vs 53 lbs - Handstand Push-Ups: Complex gymnastics movement, 8-12 sec per rep in multi-movement WODs with fatigue Round-by-round analysis: Round 1 (50 KBS + 21 HSPU): 50 swings × 2.3 sec + 21 HSPU × 8 sec + transitions = ~115 + 168 + 10 = 293 sec Round 2 (35 KBS + 15 HSPU): 35 × 2.5 sec + 15 × 10 sec + transitions = ~88 + 150 + 8 = 246 sec (fatigue factor 1.1x) Round 3 (20 KBS + 9 HSPU): 20 × 2.7 sec + 9 × 12 sec + transitions = ~54 + 108 + 6 = 168 sec (fatigue factor 1.2x) Total estimated time: ~707 sec for elite level, accounting for the heavier kettlebell load and HSPU complexity. Helen anchor comparison: Helen L10 is 450-510 sec with 63 KBS (53 lbs) + 36 pull-ups + 1200m running. This workout has 120 KBS (70 lbs) + 45 HSPU with no running. The heavier kettlebells (+32% load increase) and more complex HSPU vs pull-ups justifies ~40-50% longer times than Helen. Final targets: L10: 360 sec, L5: 600 sec, L1: 1080 sec

Modality Profile

Two movements: Handstand Push-Up (bodyweight/gymnastics) and Kettlebell Swing (external load/weightlifting). Equal 50/50 split between G and W modalities.